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Band Ankle Eversion
A banded drill for the peroneals, the muscles on the outside of the lower leg that steady the ankle. For runners coming back from an ankle sprain.
Band Prone Hamstring Curl
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A face down hamstring curl against a band, an easy way to start loading the hamstrings. For runners with hamstring or knee trouble.
How to do it
Lie face down with a band looped around one ankle and anchored low behind you. Bend the knee to bring the heel toward the buttock, pause, then lower slowly through the full range. Build toward bridge walk outs and Nordic lowers.
Common mistake
Lifting the hips off the floor to finish the curl. Keep the hips pressed down and lighten the band if they rise.
Helps with
- Hamstring strains
- Knee pain in runners
- Running injuries
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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