Stand Tall

Pronation distortion syndrome - strength

Symptoms: knock-knees and overpronation (rolling in) of the feet. Occurs: when you have tight calves and tight inner thighs, with weak glutes, peroneals (the outside of the lower leg), hamstrings and middle quads.
Causes: the knees to buckle and the ankles to collapse during squats and can lead to ankle injuries, anterior knee pain, shin splints and lower back pain.

Glutes, hamstrings, quads - Use a step about 12 inches high. (Increase the height and add dumb-bells at your sides as your control improves.) Perform one set of 15 to 25 reps (per leg) of the three variations listed below. Rest for 60 seconds between sets. Traditional step-up: Step up with your right leg.		Follow with your left foot, but don't plant it, then reverse the movement to return to the starting position.
Frontal plane step-up: From the side, step up with your right foot.		Follow with your left foot. Reverse the movement to return to the starting position.
Transverse plane step-up: Stand next to the step.		Rotate to face it as you place your right foot on it.
Lift your left leg, then reverse the movement and return to the starting position.