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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.
Side Bridge
A side plank held on the forearm. Trains the side of the core and the glute medius, and is a common exercise for low back pain.
How to do it
Lie on your side with the elbow under the shoulder and the legs stacked. Lift the hips so the body forms a straight line from head to feet and hold. The image shows the right side. Do both sides.
Common mistake
Letting the hips sag or roll backward. Keep the hips stacked and lifted, and drop to the knees if you can't hold the line.
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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