This squat is easy on the knees

The squat is an excellent exercise used to strengthen most of your lower-body muscles: your butt, the front and back of your thighs and your lower back. But if you avoid doing squats because they bother your knees, here’s a good alternative. Just make sure not to let your hips move below knee level during the downward phase. It’s a good idea to use a mirror to check your form.

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1 Sit on the top of a large stability ball. Walk forward until you can press the middle of your back firmly into the ball. Plant your feet flat on the floor, hips width apart. Place your hands on your hips, pointing your elbows to the side. Inhale and bend your knees, lowering your hips to knee level.

2 Press into your heels and slowly begin to straighten your legs, without locking your knees. Keep your abdominals pulled in to prevent your back from arching. Pause at the top of the lift, then slowly lower hips again. Throughout the exercise, make sure your knees travel in a straight line, in the same direction as your toes. Do not let them fall inward or bow outward. Do 12 reps, rest 20 seconds and repeat.

- Karen Voight

Karen Voight can be reached at kvoightla@aol.com.