Free with emailStrength
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.
Dumbbell Bulgarian Split Squat
One free account. Every exercise video.
Create a free account and watch all 64 exercise demos on the site, from CARs to kettlebells.
A rear foot elevated split squat with dumbbells, one of the best single leg strength exercises for runners. For knee and hip strength.
How to do it
Put the rear foot on a bench, front foot well forward, a dumbbell in each hand. Lower straight down until the front thigh is about parallel, torso slightly forward and the front knee tracking over the toes. Drive up through the front heel and control every descent.
Common mistake
Losing balance and letting the front knee collapse in. Cut the range or the load and hold a support until the knee tracks cleanly.
Helps with
- Knee pain in runners
- Hip pain
- 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.
Related videos
Free with email
Free with emailStrength
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.
Free with emailStrength
Band Prone Hamstring Curl
A face down hamstring curl against a band, an easy way to start loading the hamstrings. For runners with hamstring or knee trouble.
Still imageMobility
Banded Half Kneeling Hip Flexor Mobilization
A half kneeling hip flexor stretch with a heavy band pulling the front of the hip, which helps the joint glide as you stretch. For tight hip flexors and low back pain in runners.