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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.
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A hip hinge against a band that runs between the legs from behind, teaching you to drive with the glutes. For low back pain and a better hinge.
How to do it
Anchor a band low behind you, face away, and hold it between your legs. Push the hips back with a flat back and soft knees until the trunk is close to 90 degrees. Drive the hips forward to stand tall and finish with the glutes.
Common mistake
Squatting down or rounding the back instead of hinging. Send the hips back, keep the knees only slightly bent, and stand up with the hips, not the low back.
Helps with
- Low back pain
- 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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