Fire Hydrant + Donkey Kicks = Glute Gains! . 🍑 The Glute’s are tri-planar muscles, meaning they perform exercises in all three planes of motion: EXTENSION, EXTERNAL ROTATION, and ABDUCTION. This exercise will check all three boxes. . 🦵 During the exercise make sure to keep a mild bend in your knee of your stance leg, the one on the ground. The core needs to stay braced, "Clamp your ribs into your pelvis". While a band is wrapped around your foot/ankle, bring your leg slightly out to the side a