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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.
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.
How to do it
Anchor a heavy band low behind you and loop it high around the front of the back leg's hip, then half kneel with that knee down. Squeeze the back glute and shift the hips gently forward. Hold 20 to 30 seconds, ease back, and repeat 3 to 5 times.
Common mistake
Arching the low back and calling it a hip stretch. Keep the ribs down and the glute on, and move the pelvis rather than the spine.
Helps with
- Hip pain
- Low back pain
- Running economy
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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