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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 Goblet Wall Sit
A wall sit held with a kettlebell at the chest. The long hold loads the quads and patellar tendon without the knee moving, which helps when the knee is sore.
How to do it
Lean your back against a wall, walk the feet out and slide down to a knee angle that is pain free, holding the kettlebell at your chest. Keep the weight even through both feet with the knees over the toes, and breathe. Hold 30 to 45 seconds, rest, and repeat 4 to 5 times.
Common mistake
Sliding too low and pushing through pain. Knee pain should stay at 3 out of 10 or below, so slide higher up the wall or set the bell down if it climbs.
Helps with
- Knee pain in runners
- Patellar tendon 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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