Strengthen the knees

Lower Leg – Leg Lifts: Lie on your side with the spine and hips aligned. Bend the top leg and place it on a box or roller. The lower leg is internally rotated and aligned. You can lean slightly back to help internally rotate the leg. Inhale to prepare, exhale, pull in the belly and then stretch and lift the lower leg up (with the inner thigh). Do not supinate or turn in the foot. Inhale, lower the leg (but not all of the way down).  Repeat 8 times. Perform on the other side. This strengthens the adductors and VMO without involving the outer thigh muscles that tend to be too dominant. This skill can be found on page 161 of Movement Perspectives™.