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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 Single Rack Squat
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A squat with one kettlebell held in the rack position. The offset load makes the trunk work to stay upright while the legs do the squatting.
How to do it
Clean one bell to the rack, feet shoulder width. Squat as deep as you can with a neutral spine, knees tracking over the toes, then stand back up. Do both sides.
Common mistake
Leaning away from the bell, or the low back rounding at the bottom. Cut the depth or go back to a goblet squat until you can stay tall.
Helps with
- Knee pain in runners
- 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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