Ankle stability
Ankle rotations with Theraband resistance: 3 x 10
Do both 3 sets x 10 reps of external (ie rotating ankle outwards) and 3 sets x 10 reps of internal (rotating ankle inwards, towards other foot).
Make sure you are rotating truly from the ankle, rather then using your calf/leg muscles. You can hold the Theraband as above, or tuck under the opposite foot, or better yet, get someone else to hold from the side.
Single leg balance with medicine ball: 3 x 12 reps
Stand on one leg, get your balance, then rotate towards the standing leg. To make it more challenging, and if you have a friend handy, throw and catch the ball at the end of the twist. When you balance on one leg and actually pay attention, you can really feel the muscles around your ankle stabilising you. I'd never noticed this before. Also a good exercise to do while waiting for the kettle to boil.
Knee stability
Seated leg extensions: 3 sets x 12 reps
Work with a weight that you can sustain for all three sets and aim for a steady, even pace (eg two seconds up, one down). Don't let the weight clank down. You can alternate the three sets of this with the single leg balances above.
Goblet squats: 3 sets x 12 reps
Hold a weight (a kettlebell is ideal – but if you are using a dumbbell, hold it vertically between your palms) against your chest. Feet slightly wider than shoulder width, toes slightly pointing out. Sit down into a squat keeping your chest up and going as low as you can with your feet flat on the door. Keep those knees out. Then come back up again. Voila, you have performed the ugly-named-goblet squat. Or squat goblet. If you've done three sets of them, you can call them whatever you like. For more tips, there's a blogpost here containing everything you ever wanted to know about goblet squats, and then some.
Walking lunges: 3 sets x 24 reps (12 reps each leg)
Take a nice big stride forward with one leg, keep your chest up and shoulders back. Make sure the back knee doesn't touch the floor, and make sure the front knee doesn't move too far forward (as it seems to be in danger of doing above!). You want it above the foot not over it, otherwise you aren't really working the right muscles, just having a nice stretch. Which is cheating.
Hip stability
Kettlebell swings: 3 sets x 20 swings
You can get kettlebells pretty cheaply these days (if you are looking, Asda sometimes sells them in store). The key things to remember with kettlebell swings is the "work" comes entirely from the hips and glutes; your arms are just a pendulum. So make sure when you swing "up" you really snap or thrust your hips quickly forward into the upright position. If you aren't sure which weight to use, err on the side of caution. The first swing might seem easy but the effect is cumulative ... For a comprehensive guide to kettlebell swing form, try this YouTube video.
Glute bridge thrusts: 3 sets x 15 reps
Lie on your back and collapse .. wait, no, sorry, one more exercise to go. Lie on your back and, keeping shoulders on the floor and hands down, raise your hips in the air. Come back down again. Repeat. I found some great variants on this here.
There, all done. You are now totally stable. Well done. Next week: core work.
Kate Carter is running the Virgin Money London Marathon and training at Virgin Active