How to Build An Injury-Proof Knee

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Cone Taps

Unlike walking, running is a single-leg activity, explains Garrett. So while you can do squats until your glutes scream for mercy, they’re not going to actually be the best bet for building running-specific strength. For that, you need exercises that work one leg at a time. Set up a small semi-circle of cones around you. The cones should be 12-18 inches away, max. Stand on your right leg with your left leg slightly off the ground behind you. Holding a small medicine ball in both hands, reach down and touch the ball to the top of each cone, moving slowly around the circle. Do a few rounds on one leg before switching. To make the exercise harder, use shorter cones or try to move through the circle as quickly as possible.

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