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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.
Band Half Kneeling Pallof Press
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A press out against a side band that trains the trunk to resist rotation. For low back pain and core control.
How to do it
Half kneel side on to a chest height anchor with the inside knee down, holding the band at your chest. Press the band straight out, hold 2 to 3 seconds and bring it back. Keep the down leg glute on, the trunk tall and the hips and shoulders square.
Common mistake
Letting the hips shift or the shoulders turn toward the anchor. Lighten the band until you can hold dead square.
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.
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