Free with emailStrength
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 Suitcase Deadlift
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A deadlift with one kettlebell held at your side, like a suitcase. Trains the hip hinge while the trunk resists leaning toward the load.
How to do it
Stand with one bell on the floor beside one foot. Hinge and squat slightly to grip the handle, then stand tall with the shoulders level. Lower under control and do both sides.
Common mistake
Side bending toward the bell. If you can't stand without leaning, raise the bell on a block or use a lighter one.
Helps with
- Low back pain
- Core control
- Hip 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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