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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.
Mini Band Side Lying Hip Abduction
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Side lying leg lifts with a mini band at the ankles for the gluteus medius, the hip muscle that controls the knee on landing. For hip and knee pain in runners.
How to do it
Lie on your side, bottom knee bent, top leg straight in line with the body and a mini band around the ankles. Lift the top leg up and slightly back with the toes pointing forward, hold 1 second, then lower slowly. Keep the pelvis stacked.
Common mistake
Rolling the pelvis back and turning the toes up, which shifts the work to the front of the hip. Take the leg slightly behind you and lighten the band.
Helps with
- Hip pain
- Knee pain in runners
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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