Free with emailStrength
Mini Band Glute Bridge with Abduction
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.
Band High to Low Chop
One free account. Every exercise video.
Create a free account and watch all 64 exercise demos on the site, from CARs to kettlebells.
A diagonal chop against a high band that trains the trunk to turn through the upper back while the hips stay quiet. For runners and athletes who need rotational control.
How to do it
Anchor a band high and stand side on to it, holding the band with both hands above the near shoulder. Pull it down and across your body to outside the opposite hip, arms long, then return slowly. Turn from the upper back and keep the hips facing forward.
Common mistake
Twisting through the low back to finish the chop. Shorten the range, or drop to half kneeling, until the hips stay still.
Helps with
- Core control
- Low back pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
Related videos
Free with email
Still imageMobility
Banded Half Kneeling Hip Flexor Mobilization
A half kneeling hip flexor stretch with a heavy band pulling the front of the hip, which helps the joint glide as you stretch. For tight hip flexors and low back pain in runners.
Free with emailCore
Band Half Kneeling Pallof Press
A press out against a side band that trains the trunk to resist rotation. For low back pain and core control.
Free with emailMobility
Band Half Kneeling Thoracic Rotation
A half kneeling rotation against a band that trains the mid back to turn while the hips stay put. For a stiff mid back and better trunk rotation.