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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.
Glute Bridge
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A floor bridge that teaches the glutes to extend the hip. A good starting point for low back pain and for runners with weak glutes.
How to do it
Lie on your back with the knees bent and feet flat, hip width apart. Push through the heels and lift the hips until shoulders, hips and knees form a straight line. Squeeze the glutes, pause 1 second at the top, then lower slowly. Progress to a marching bridge, then single leg.
Common mistake
Arching the low back to get the hips higher. Keep the ribs down and finish the lift with the glutes. If the hamstrings cramp, move the feet a little closer and slow down.
Helps with
- Low back pain
- 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.
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