Booty Band Fire Hydrants + Ball Crunches
Booty Band Fire Hydrants + Ball Crunches
Equipment: Fabric Booty Resistance Band + 9" Pilates Ball
Difficulty: Beginner to Intermediate
Target Muscles: Glutes, hip abductors, core
How to Perform Booty Band Fire Hydrants + Ball Crunches
Step-by-Step Instructions:
- Perform 15-20 fire hydrants per leg (band around thighs, on all fours, lift leg to side)
- After completing fire hydrants, immediately transition to ball crunches
- Sit on Pilates ball, walk feet forward until lower back is supported
- Perform 15-20 ball crunches
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (12 fire hydrants per leg + 15 crunches)
- Intermediate: 3-4 circuits (15 fire hydrants per leg + 20 crunches)
- Advanced: 4-5 circuits (20 fire hydrants per leg + 25 crunches)
Form Tips:
- Keep hips square during fire hydrants
- Don't rotate torso during fire hydrants
- Squeeze glutes at top of fire hydrants
- Don't pull on neck during crunches
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Rotating hips during fire hydrants
- Arching lower back during fire hydrants
- Pulling on neck during crunches
- Resting too long between exercises
- Not engaging core during crunches
- Holding your breath
Modifications:
- Easier: Reduce reps or perform fire hydrants without band
- Harder: Increase reps, add pulses at top of fire hydrants, or slow tempo
Benefits:
- Combines glute and core training
- Builds lower body and ab strength
- Improves hip stability
- Great for toning and sculpting
- Time-efficient workout
- Functional movement patterns