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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 Terminal Knee Extension
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A short range knee straightening against a band that trains the quads to lock the knee out. For knee pain, kneecap pain and early quad strength after surgery.
How to do it
Anchor a loop band low in front of you and place it behind the knee. Step back until there is tension, knee slightly bent. Straighten the knee fully against the band, squeeze the thigh for 2 seconds, then let it bend slightly. Keep the heel down.
Common mistake
Rushing through the reps without a real squeeze at the top. The work is in the last few degrees, so lock the knee and hold the contraction.
Helps with
- Knee pain in runners
- Patellofemoral 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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