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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 Two Hand Swing
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The two hand kettlebell swing, a fast hip hinge that builds power in the glutes and hamstrings. For runners and for a more resilient low back.
How to do it
Start with the bell about a foot in front of you and both hands on the handle. Hike it back, then snap the hips forward to float it to chest height. Let it fall, hinge late and repeat for 10 to 20 reps, then park it. Breathe out sharply at the top.
Common mistake
Squatting the swing or lifting the bell with the arms. The hips move the bell and the arms stay loose. If you feel it in the low back, rest or go back to dead stop swings.
Helps with
- Low back pain
- Running economy
- 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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