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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 Rack Reverse Lunge
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A reverse lunge with one kettlebell held in the rack position. Builds single leg strength and is easier on the knee than a forward lunge.
How to do it
Hold one bell in the rack position, feet hip width. Step back with one leg and lower the back knee toward the floor, then drive through the whole front foot to stand. Work one side, then switch the bell and the leg.
Common mistake
Letting the front knee shoot forward and the trunk lean. Keep the front shin fairly vertical and stay tall over the front foot.
Helps with
- Knee pain in runners
- Single leg strength
- 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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