Jump Squat Extend your arms in front of you. Squat down, pushing your butt back. Explode up as high as you can and land softly. Maintain good anatomical position and keep the motion controlled, landing softly. Do 4 sets of 15. Walking Lunge Step forward and lunge down. Then bring your back foot forward and swing it in front, lunging with that leg. Continue lunging forward, alternating legs. Do 3 sets of 15 reps, counting right and left together as 1 rep. Low Side-To-Side Lunge Clasp your hands and shift your weight to your left leg and lower your body, bending your left knee and pushing your butt back. Without raising yourself all the way to standing, shift to the right. Alternate back and forth for 15 reps on each side. Do 3 sets. MORE: How Slow Is Too Slow? Mountain Climbers Get into a push-up position. Bring your right knee in, then extend it back. Bring your left knee in, then back. Alternate legs and move as fast as you can while maintaining good form. Do 3 sets of 15 reps, counting right and left together as 1 rep. Lateral Band Walks Place a resistance band around your thighs. Keeping your feet apart so there’s tension on the band, take 20 steps to the left. Then sidestep back. Do 3 sets. Reverse Hip Raise Lie facedown on a stability ball (or bench). Keeping your legs nearly straight, lift your hips and legs until they are in line with your torso. Squeeze your glutes and pause. Lower to the starting position. Do 3 sets of 15 reps. The article “Body Shop: Strong in the Knees” originally ran on Runndersworld.com. MORE: How to Beat Side Stitches
