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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 Cossack Squat
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A deep side to side squat with a kettlebell at the chest. It builds strength and range in the adductors and hips, which runners rarely train.
How to do it
Take a wide stance, toes slightly out, holding the kettlebell at your chest. Shift to one side and squat down over that leg while the other leg stays straight with the toes lifting toward the ceiling. Push back up and switch sides.
Common mistake
Letting the heel of the working foot lift. Keep that heel down and the chest tall, and only go as deep as you can control. If the groin or inner knee pulls sharply, shorten the range or hold a support.
Helps with
- 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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