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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 Spanish Squat
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A squat with a heavy band behind the knees that lets you load the quads with the shins vertical. Often used for patellar tendon pain and knee pain in runners.
How to do it
Anchor a heavy band or strap low around a post, step inside it so it sits behind both knees, and walk back until it is tight. Sit back into a squat with the shins vertical, letting the band hold the knees, to a pain free depth. Hold 30 to 45 seconds or do slow reps.
Common mistake
Letting the knees drift forward instead of sitting back into the band. Keep the shins vertical and the trunk upright, and reduce the depth if knee pain goes above 3 out of 10.
Helps with
- Knee pain in runners
- Patellar tendon 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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