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Mini Band Glute Bridge with Abduction
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A glute bridge with a mini band above the knees, so the glutes work to lift the hips and to hold the knees out. For low back pain and knees that cave in.
How to do it
Lie on your back, knees bent, feet hip width, mini band just above the knees. Press the knees out into the band and lift the hips, hold 2 seconds, then lower. Keep the ribs down and finish the lift with the glutes.
Common mistake
Arching the low back to get the hips higher, or feeling it all in the hamstrings. Bring the feet closer to the hips and stop the lift where the glutes are doing the work.
Helps with
- Low back pain
- Knee pain in runners
- Hip pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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