Weekly Lower-Body Strength

Build strength in the muscles that protect the ankle, knee and Achilles. Prevention only — not a rehab program and not for use with an acute injury.

This routine is for injury prevention only — not for use with an acute injury, and not a substitute for professional rehabilitation.

45 minutes · 2 sessions per week, on non-consecutive days

Exercises in order

1. 3 × 10–15 reps
Spanish Squat
Intermediate · Resistance band
quadriceps, patellar tendon
3 × 10–15 reps, 3 s down
2. 3 × 45 s holds
Isometric Wall Sit
Beginner · No equipment
quadriceps, patellar tendon
5 × 30–60 s holds
3. 3 × 12–15 reps
Glute Bridge
Beginner · No equipment
gluteus maximus, hamstrings
3 × 12–15 reps
4. 2 × 12–15 reps per side
Side-Lying Hip Abduction
Beginner · No equipment
gluteus medius, hip abductors
2–3 × 12–15 reps per side
5. 3 × 15 reps, slow tempo
Calf Raise
Beginner · No equipment
gastrocnemius, soleus
3 × 12–20 reps, slow tempo
6. 2 × 10 slow reps per leg
Eccentric Heel Drop
Intermediate · No equipment
gastrocnemius, soleus, Achilles tendon
3 × 15 slow reps per leg
7. 2 × 5 slow reps
Nordic Hamstring Curl (Regressed)
Advanced · No equipment
hamstrings
2–3 × 5–8 slow reps