I'm Jennifer McCamish, and today we are going to show you how to develop strong knees. A strong knee really translates into a balanced knee and a balanced knee tracks more efficiently for pain-free movement. This exercise is called water ski. It trains all the vasti muscles that filter in around the kneecap equally so that you can maintain the patella creating stability on the knee. You're going to place the ball above the knees in between the thighs, feet are parallel. Raise up high onto the toes, bend the knees as low as you can hold here, maintaining stability through the ankles, exhale, scooping the tailbone up and under so holding a tucked position and then hinge back into a plank. Straight line from the shoulders down to the knees, taking it down an inch, exhale, squeeze in an inch. Notice that my heels are not dropping. They are staying still in space and if I want to challenge my obliques a little bit deeper, I'm going to take the lever up over my head by the ear.