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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.
Hip CARs
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Controlled articular rotations for the hip: slow, controlled, end range circles with the rest of the body held still. A daily drill for hip and groin stiffness, low back pain and runners.
How to do it
Stand tall holding a support and brace the whole body. Lift the knee, open it out to the side, rotate it back behind you and return, making the biggest circle you can control. Move slowly at about 7 out of 10 effort, then reverse the circle. Do a few slow reps each direction, each side, daily.
Common mistake
Letting the pelvis and trunk swing to make the circle bigger. Keep everything else still and work only the range you own. If you feel a pinch, make the circle smaller.
Helps with
- Hip pain
- Low back 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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