Member Login

Logging In
Invalid username or password.
Incorrect Login. Please try again.

not a member? sign-up now!

Signing up could earn you gear and it helps to keep offensive content off of our site.


Please Your Knees: Exercise 2

Be Strong
posted: 06/20/2005
by Christie Aschwanden

This fast-moving exercise enhances quad, glute, and hamstring strength. By holding a stick overhead, you'll also work on postural strengthening in the back and shoulders. "To decrease the risk of falling—thereby decreas-ing the risk of injury—you need to enhance postural strength and balance, says Knowles. "The better your athletic posture, the better your balance will be.

How:Begin in a ski stance, knees bent. Holding a stick above your head with your arms straight, quickly drop into a squat position, until you reach 90 degrees. Return to standing and repeat without stopping. If that arm position is too hard, put your hands behind your head, elbows out. Do one rep per second for 20 seconds. "This is a fast movement, says Knowles. "Quick movements develop better eccentric strength than slow movements.

Exercise 2 Workout:Overhead Double Leg Squat

Progression One

  • 20 sec.; 30 sec. rest

    Repeat two times.

    Rest 2 min. before Exercise 3

    Progression Two

  • 30 sec.; 30 sec. rest

    Repeat three times.

    Rest 2 min. before Exercise 3

    Progression Three

  • 30 sec. nonstop

    Continue immediately to Exercise 3. Charlotte does the entire progression three to five times per workout.

  • The content of this field is kept private and will not be shown publicly.
    • No HTML tags allowed

    More information about formatting options

    Type the characters you see in this picture. (verify using audio)
    Type the characters you see in the picture above; if you can't read them, submit the form and a new image will be generated. Not case sensitive.
    All submitted comments are subject to the license terms set forth in our Privacy Policy and Terms of Use