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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 Front Foot Elevated Split Squat
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A split squat with the front foot on a small step, which lets you sink deeper than a flat split squat. For single leg strength in runners.
How to do it
Stand in a split stance with the front foot on a 5 to 10 cm (2 to 4 inch) step and a kettlebell held at the chest. Drop the back knee straight down toward the floor, keeping the front foot fully planted. Drive back up through the front leg.
Common mistake
Lunging forward instead of dropping straight down. Think of the back knee moving to the floor. If the front knee hurts or the back hip pinches, lower the step.
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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