Preventing Knee Injuries

Asymmetrical Bulgarian: You can either hold the dumbbell overhead or by your side. Raising it further engages the core. Place one foot on a bench behind you and lower your body using the strength of the forward leg, which should comfortably be at about 90 degrees in the bottom position. (Andrew Meade Photography)

Lateral box overs: This can also be done over a step or box. Do a lateral shuffle stepping on the Bosu ball with the trailing leg. Repeat going the other direction. (Andrew Meade Photography)

Single leg reaches: The idea is to reach to each side as much as you can every time so that your body comes up and down while maintaining good form. Hips shouldn’t sag or rotate. On the leg anchoring you to the ground, the knee should be slightly bent. (Andrew Meade Photography)

One arm KB swings with frontal walks: Although it’s not illustrated in the photo, try to use a single arm swing. As you do a kettlebell swing, using your hips to generate the force, take a side step. As you take the second step allow the kettlebell to drop between your legs. Repeat the walking swing. (Andrew Meade Photography )

Single-leg Good Morning: Keep your back and neck aligned, back straight and bend up to the point where you are still maintaining good form. Hips should go back and truly stretch and resist the weight when you bend at the hip. Use the hamstrings and the gluteus to raise yourself up. You can substitute dumbbells with a bar or a medicine ball in front to do split-stance Zerchers. Switch legs for the next set. (Andrew Meade Photography)