Knees cave against the band
The band is the stimulus — caving means glute med and max are failing.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Hinge · Lower Body
Banded Glute Bridge (Floor)
Coaching cues
- Lie supine; band above the knees; feet flat; drive knees out against the band
- Press the hips up — squeeze the glutes hard at the top
- Hold 1 to 2 seconds; the band provides constant knee-out feedback
- Lower under control; do not let the knees cave as the hips drop
Common faults 2
Lumbar hyperextension at the top
Erectors push the hips up past neutral; glute max is bypassed.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗