Functional trainer Glenn Dawson shows two band exercises that stabilize the foot's tripod (big toe, little toe, heel) to strengthen the knee and hip. A band under the big toe activates the outer glute; a band around the ankles keeps knees tracking properly. This foot work reduces injury risk in sports like basketball and tennis.
If you play a sport like pickleball, basketball, soccer ball, or tennis ball where you cut laterally, this is a video on how to stabilize your hip and your knee and your foot from the ground up so you can be faster laterally and get rid of injury. I'm Glenn Dawson with Reset U Fitness, a functional trainer with over 15 years of experience. I'm going to tell you today how your foot can create stability in your knee and your hip joint if you work it. If you're just wearing those super padded shoes all the time, you're not going to get the same effect. So your foot has a tripod of stability. This point right here underneath your big toe, this point right here underneath your little toe, and this point right here on your heel, creating a triangle. So I'm going to put this band underneath my big toe on the ball of my foot and then pull away. And you can do this with any point of contact on your foot that's not activating. Then I'm going to push my knee out like so from a lunge position. This right here is going to activate my outer glute, and you can see my foot kind of gripping like a monkey paw. It's also going to strengthen my foot. Do 2 to 10 of these. Now, the second move we're going to do to strengthen your foot is we're going to put your band around your ankles like so. You're going to feel your all 3 points of contact grip the ground. I'm going to put my knees and push them outside my toes as I squat. I'm going to pause here. Create stability like 2 inches from standing, and then go as low as I can with a straight back and pause. Now, you may only go this low with a straight back. That's okay. You want to create stability with a neutral spine. Push my knees out, and you're going to feel your feet grip as you push the band apart. Again, do a set of 10 of these with those 2 pauses, and you will strengthen your feet, your hip stability, and you'll actually be faster laterally. You're welcome.
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