How to Build An Injury-Proof Knee

Step Ups & Step Downs

Start by placing your right foot on a step that’s anywhere from four to 20 inches high. Chao recommends starting around four inches and working your way up. Your right foot will stay planted on the step for the whole exercise. Driving through the heel of the your right foot, bring your left foot up to the step, tap gently, then return it back to the floor. “Once you tap, it's a touch and go. Punch back up and repeat,” says Chao, adding, “be careful not to let the knee shoot out passed the toes and watch the hips and keep them level throughout the exercise. Do 10 reps, then repeat on the other foot. Aim to do three full sets.

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