"This compound exercise gives you a lot of bang for your buck because it works to stabilize both the knee and the hip at the same time," Ellis says.
- With a chair directly in front of you, bend your knee and set one foot completely flat on the chair.
- Driving your heel into the chair and your knee forward, step up onto the chair, completely extending your standing side and bringing your opposite foot to the chair's surface.
- Reverse this motion by sending your hips back, setting the foot you just brought up to the chair on the floor.
- Repeat for three sets of 10-12 reps on each side.
