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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.
Single Leg Romanian Deadlift
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A bodyweight single leg hip hinge. Builds hamstring and glute strength and balance, the base for loaded single leg work.
How to do it
Stand on one leg with a soft knee. Hinge at the hip as the free leg extends behind you, and lower until you feel the hamstring. Return to standing tall. Hold a support at first, then go free, then add a dumbbell in the opposite hand.
Common mistake
Letting the hips open toward the ceiling. Keep the hips square to the floor, and hold a support or shorten the range if you lose it.
Helps with
- Hamstring strains
- Running injuries
- Hip pain
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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