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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.
Kettlebell Dead Bug
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A dead bug with a kettlebell held over the chest. It trains the trunk to stay still while the legs move, the same job it does every stride. For core control and low back pain.
How to do it
Lie on your back holding the kettlebell by the horns over your chest, hips and knees at 90 degrees. Keep the bell pressed up and slowly extend one leg toward the floor, breathing out as it goes long. Bring it back and alternate legs.
Common mistake
The low back arching off the floor as the leg reaches out. Keep the low back gently down, and if it lifts, shorten the reach or keep the knee more bent.
Helps with
- Core control
- Low back 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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