Ready to level up your athleticism?

Building explosive power and bulletproof knees isn't just about how much you can back squat. True athletic development happens when you challenge stability, unilateral strength, and posterior chain resilience.

Here are 4 essential moves to add to your rotation:

1. High Step-Ups:

‍This is the ultimate builder for triple extension (hip, knee, and ankle). It mimics the mechanics of sprinting and jumping while fixing strength imbalances between legs.

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Pro Tip: Don’t cheat by pushing off your bottom foot. Keep all the tension in the lead leg!

2. Single-Leg Box Squats:

‍Pure eccentric control and stability. This move torches your glutes and quads while teaching your nervous system to stay stable under pressure.

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Pro Tip: Sit back slowly until your glutes graze the box, then drive upward with zero momentum.

3. Bodyweight Leg Extensions:‍

Don’t let the name fool you. This is a top-tier move for patellar tendon health and quad hypertrophy. It builds strength in a lengthened position, which is crucial for deceleration on the field.

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Pro Tip: Maintain a straight line from your knees to your shoulders.

4. Nordic Curls:

‍The gold standard for hamstring injury prevention. Nordics build insane eccentric strength, making your hamstrings "snap-proof" during high-speed running.

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Pro Tip: Focus on the "negative." Lower yourself as slowly as possible before using your hands to catch yourself.

Ready to take your performance to the next level? Register for the Elite Athlete Accelerator by filling out the contact form below, and an Ignite Team member will reach out to you shortly!