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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 Hip Thrust
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A hip thrust with the upper back on a bench and a kettlebell on the hips. It loads the glutes through full hip extension. For glute strength, low back pain and runners.
How to do it
Sit with the upper back against the edge of a bench, knees bent, feet flat and the kettlebell held on your hips. Drive through the heels to lift the hips until the trunk is level with the thighs, with the shins vertical at the top. Pause, then lower under control.
Common mistake
Finishing the lift by arching the low back. Tuck the chin, keep the ribs down and finish with the glutes. If the hamstrings cramp, move the feet and shorten the range.
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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