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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 Heel Elevated Goblet Squat
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A goblet squat with the heels raised, which lets the knees travel forward and puts more work into the quads. For the patellar tendon and knee pain in runners.
How to do it
Stand with the heels on a 2 to 4 cm (1 to 1.5 inch) wedge or plate, holding the kettlebell at your chest. Squat down with the trunk upright, letting the knees travel well forward over the toes. Control the descent, keep full foot pressure, and stand back up.
Common mistake
Leaning the chest forward, which takes the load off the quads. Keep the chest up and let the knees go forward. If the front of the knee becomes painful, reduce the depth or slow the tempo.
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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