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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.
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A side hinge with a kettlebell locked out overhead. Trains shoulder stability and the hip hinge together and opens the side of the body.
How to do it
Press the bell overhead and lock the elbow. Turn the feet out about 45 degrees away from the bell arm. Push the hips out toward the bell side and hinge sideways, sliding the free hand down the front leg toward the foot while you keep your eyes on the bell. Return to standing and do both sides.
Common mistake
Letting the overhead arm drift or the elbow bend. Keep the bell stacked over the shoulder and go only as low as you can hold that.
Helps with
- Shoulder pain
- Hip pain
- Core control
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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