Want to get started getting your lower body working painfree or get back into sport/activity after a break? These three exercises target often neglected lowerbody muscles that will help with balance, twisting motions, and prevent strains/injuries.

This routine focuses on the tibialis posterior, peroneals, adductors, and piriformis. If you don't move it, you lose it. This set of muscles all contribute to stability. These three easy exercises won't take more than a few minutes once you get the routine down.

As a side note, it's a good idea to learn the language of your body and movement. Having the words gets everyone on the same page, whether you are watching videos here or discussing these techniques with your doctor or sports coach.

The first exercise requires more attention to detail than normal. Rewind and watch the section a few times to get all the cues – the extra cues in this shut off one of your toe flexor muscles that can get overworked and instead let you focus on the larger muscle groups that should be doing more work.

The second exercise trains your adductors in closedchain movement patterns, helping prevent groin strain. There are two versions of this exercise. Choose which works better for your current fitness level or if your wrists aren't quite up to holding your body weight yet. For the starter version, you'll need a low stool or something sturdy to prop yourself on—ideally, something slightly lower than a piano bench.

The third exercise gets your piriformis working. This muscle can need some extra love if you spend a lot of your day sitting at a desk, for example. Take it slow at first, and feel free to use your other leg for balance.

Once you get the hang of it, this routine should take no more than 5 minutes. Schedule it three times a week for at least two weeks, but four is better.

If your lower body feels better after going through the exercises or you just liked learning about how your muscles work, tap those like, subscribe, and notify buttons! You'll be the first to know when we upload new videos each week to help keep you moving freely and without pain for life.

IN THIS VIDEO

00:00 Intro
01:52 Exercise 1: Foot/Ankle Dissociation II
05:47 Exercise 2: Adductors Adductor Side Bridge
10:20 Exercise 3: Piriformis 1leg Hip External Rotation
12:40 Routine summary
13:30 Next steps

RESOURCES AND LINKS MENTIONED

4 Neglected Upper Body Muscles to Strengthen for Pain Free Movement:    • 4 Neglected Upper Body Muscles to Str...  

6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet):    • 6 Intrinsic Foot Muscle Strengthening...  

Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]
   • Your Piriformis Isn't Tight, it's WEA...  

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.