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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.
Trap Bar Deadlift
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A deadlift from inside a trap bar, which keeps the load close and the back more upright. Builds hip hinge strength and a more resilient low back for runners.
How to do it
Stand in the middle of the bar with the feet hip width. Grip the handles, set a long spine and tighten the lats. Push the floor away so the hips and shoulders rise together, then lock out tall with the glutes squeezed. Lower under control.
Common mistake
Letting the back round or the hips shoot up first. Drop the load until you can push the floor away with a long spine.
Helps with
- Low back pain
- Hip pain
- Running economy
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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