4 Tips For Doing Plyometric Workouts Without Irritating Your Knees

"This modification eliminates the jumping aspect of the jump squat and focuses on the quickness and power of the horizontal hip thrust," Davis said.

• Setup: Sit up nice and tall, hands reaching forward. Your weight should be in your heels and knees pushed out.
• Action: Stand up by driving hips forward, rolling to the balls of your feet. Hands reach behind you, squeezing shoulder blades together.