How To Build Knee Strength and Improve Performance

4. Hammock

Purpose: Stretches the hips to open them up and reduce tension on your knees.

Get Ready: Sit on the floor with your knees bent and your feet flat on the mat two feet away from your tailbone. Rest your hands behind you with your palms down and fingertips pointing to the back of the room. Place the heels of your hands about a foot back from your butt.

Go: Keeping the soles of your feet flat on the mat, cross your right leg over your left, resting your right ankle just above your left knee. Sit up straight and focus on pressing your lower back toward your right calf.

If you want to go deeper, press your right knee away from your torso. Hold for 15 seconds and switch sides. Repeat two times on each side.

Keep your arms slightly bent throughout the stretch. If one of your hips is tighter than the other, come back and do the tighter side again. Over time, both sides should be balanced.