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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.
Forearm Plank
A held plank on the forearms that trains the trunk to stay still under load. For core endurance and low back pain.
How to do it
Set the elbows under the shoulders with the forearms on the floor and the body in a straight line from head to heels. Brace the abs and glutes, keep the ribs down and the neck long, and hold while breathing steadily. If a full plank is too much, start from an incline or the knees and build up.
Common mistake
Letting the low back sag or piking the hips up. When the line breaks, drop to the knees or shorten the hold.
Helps with
- Low back pain
- Core control
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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