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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.
Kettlebell Goblet Squat
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A squat with a kettlebell held at the chest, which helps you stay upright and sit deep with good control. For building the squat pattern, knee pain and runners.
How to do it
Stand with the feet shoulder width apart, toes turned slightly out, and hold the kettlebell at your chest. Sit the hips back and down to about parallel with the knees tracking over the toes. Drive through the midfoot to stand, chest tall the whole way.
Common mistake
The knees caving in or the heels lifting. Push the knees out over the toes, and if the heels still come up, reduce the depth or put a small wedge under them.
Helps with
- 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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