How to Build An Injury-Proof Knee

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Mid-Stance Hip Burner

Garrett jokes that if you’re doing this one right, the word “burner” in the title is accurate. Stand on your right leg with your left knee at a 45-degree angle. Place an exercise ball between your left knee and a wall, using your knee to keep it in place. Using ONLY your hip muscles, push the side of your knee into the ball, holding for three seconds. Ideally, you should do this exercise while facing a mirror, so you can be careful to avoid using your whole body to push into the ball, says Garrett. If it feels easy, you’re probably using more than your hips. Do 10 reps on one side, then switch.

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