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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.
Band Pallof Press
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A standing press with a band pulling you sideways. It trains the trunk to resist rotation, which helps with low back pain and core control.
How to do it
Anchor a band at chest height and stand side on to it, feet hip width, holding the band at the chest with both hands. Press the hands straight out, hold 2 to 3 seconds without letting the band turn you, then bring them back. The video shows the left side. Do both sides.
Common mistake
Letting the trunk twist toward the anchor or the low back arch. Step closer to the anchor or use a lighter band until you can hold the line.
Helps with
- Low back 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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