How to Build An Injury-Proof Knee

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Fire Hydrant

Technically this is a quadruped hip abduction, but calling it a fire hydrant makes it easier to remember (you’ll see why in a moment). This is one of Garrett’s go-tos for athletes with weak hips and glutes. Start on your hands and knees. Wrap an elastic band around your thighs. Keeping your back and core neutral, slowly bring up your right knee. Stop when it is parallel to the ground and when you match the position of your dog peeing on his favorite hydrant. Pause at the top of the move, then lower your knee back to the ground. Do 10 on one side, then switch.

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