Our focus here is mainly on single-leg exercises, as this will help support activities such as running while adding an essential balance component. Because of this, start with bodyweight only and progress to weight when you are confident with control throughout all stages.
For exercises one to four, work around three sets of between eight and 12 reps. By the end of the third set, the exercise should be difficult but still manageable without losing form. If three sets of 12 reps aren’t challenging, add weight or increase difficulty as detailed below.
1. Banded squats
We are aiming to engage and strengthen the gluteus medius (the lateral aspect of your butt cheeks), which will support and promote good knee and foot movement.
Grab a looped resistance band and put it around both legs, just below your knees. Stand with feet hips' width apart or slightly further. Ensure you feel tension from the band against the outside of your knees. With a chair or bench behind you, squat as though you are going to sit down. Tap your bum gently on the chair without sitting and return to standing, squeezing your glutes as you do.
While squatting, tension from the band will try to pull your knees towards each other. Resist this movement, ensuring that your knees are heading in the direction of your middle toes. If you’re unable to resist, tie the band slightly looser. If the movement is easy, tie it slightly tighter or find a band with higher resistance.
2. Reverse lunges
I prefer these to forward lunges, which often run the risk of over-flexion of the knee. They can also put pressure on the patella tendon under the kneecap, which isn’t fun for anyone.
With feet hips' width distance apart, step backwards and slowly lower yourself until your front knee is at around 90 degrees, ensuring your front knee is heading in the direction of your middle toes as it bends. Your back knee does not need to touch the floor here. Keep your chest up, eyeline forwards and try to split your weight evenly between both feet, ideally aiming for around 90 degrees of flexion in the front ankle. This will help ensure an even split.
Drive through the front foot, return to starting position and repeat with the same leg. Your motion back up to this position can be swifter than the controlled lower, as long as you can maintain balance. For extra difficulty, add weight via dumbbells or a weighted backpack, or add a small sofa cushion or thick folded towel underneath your front foot.
3. Single leg sit to stand
Sitting on the edge of an exercise bench or dining chair, simply stand up on one foot. As before, focus on your knee direction heading towards your middle toes and not dipping in towards the midline of the body. Squeeze the glutes at the top of the movement and slowly control back down to seated.
