While squats are great for your glutes and quads, it’s important to make sure your knees are also properly looked after.

Enter step-downs.

This move is more therapeutic than muscle-building and can help stabilize the knee. And because the hips, hamstrings, and quads work together to help the kneecap bend properly, it’s important to strengthen and work all these muscles to keep it strong and flexible. Which is exactly what this move does!

Duration: 5 sets, 20 reps (10 per side). If this is too intense, start off with a number of sets and reps that work best for you.

  1. Start by standing with one foot on a step, one
    foot off the ground.
  2. Slowly lower the unaffected leg down off the
    side of the step. Lightly touch your heel to the floor.
  3. Return to the original position.
  4. Repeat until number of reps are completed.
  5. Switch legs.

Tomorrow: Take it to the wall.

Kelly Aiglon is a lifestyle journalist and brand strategist with a special focus on health, beauty, and wellness. When she’s not crafting a story, she can usually be found at the dance studio teaching Les Mills BODYJAM or SH’BAM. She and her family live outside of Chicago, and you can find her on Instagram.