Hip and Knee Exercise-Fire Hydrant
Hip and Knee Exercise -The Fire Hydrant
This week’s exercise is a great one to work on hip strengthening and knee control. The exercise is great because it is functional for any activity where you might need to spend time on a single leg (running, stairs, etc.) As always, if this exercise causes any pain or if you have further questions consult with your West End Physio clinician.
How-To Steps:
- Start this exercise by placing a resistance band just below your knees and placing support (cane, stick, foam roller, tabletop, etc.) in front of you to help you with balance. Once you are comfortable with the exercise you may not need to use the support anymore.
- Pick one leg to be your stance leg. Go into a mini squat position on that leg while you lift your opposite foot just off the ground. Try not to track the knee of your stance leg over your 1st and 2nd toes (not allowing the knee to cave in).
- Bring your leg that is off the ground to the side without tiliting your upper body, placing tension on the resistance band. If comfortable, go onto your fingertips on the support or fully remove your hand and challenge your balance while in this position. Hold for the recommended time and repeat. Do on both sides.
*Reps: 3-6 Duration/Hold: 20-40 seconds Intensity: 6-6/10 effort level Frequency: 3-4x/week
*Never do an exercise that causes you pain*