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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 Leg Hip Thrust
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A single leg hip thrust with the upper back on a bench and a kettlebell on the working hip. Strengthens the glutes one side at a time.
How to do it
Set the upper back against a bench with one foot planted and the other knee pulled toward the chest. Hold the bell on the working side hip. Drive through the planted heel until the hips are level, pause, then lower under control. Do both sides.
Common mistake
Letting the pelvis drop or the low back arch to finish the rep. Keep the hips level and the ribs down, and go back to the two leg version if you can't.
Helps with
- Hip pain
- Knee pain in runners
- Running economy
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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