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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 Sumo Deadlift
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A wide stance deadlift with the kettlebell between the feet. A good first hinge for building the glutes, hamstrings and adductors and a stronger low back.
How to do it
Stand with the feet a little wider than hip width, toes turned out slightly, and the bell between the arches. Push the hips back with the shins near vertical and grip the handle with both hands. Stand tall by driving the floor away, squeeze the glutes at the top, then hinge back down under control.
Common mistake
Squatting the hips down instead of pushing them back, or rounding the low back. If you feel it in the back rather than the hips, raise the bell on a block to shorten the range.
Helps with
- Low back pain
- Hip pain
- Hamstring strains
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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