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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.
Nordic Hamstring Curl
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A kneeling hamstring exercise where you lower your body toward the floor with the ankles held down. A staple for runners who want to stay clear of hamstring strains.
How to do it
Kneel with the ankles anchored under a pad or strap and the body upright. Lower yourself forward under control, keeping a straight line from knees to shoulders, as far as you can hold it. Return to the start, using your hands, a band or a partner to help if you can't pull yourself back up.
Common mistake
Bending at the hips to shorten the lever. Keep the hips extended so the hamstrings do the work, and stop the lowering where you lose control.
Helps with
- Hamstring strains
- 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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