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Hi, Billy Beck III from Billy Beck Training Center. Today, I'm going to teach you knee strengthening exercises on a StairMaster. Now, before we get into that, a lot of people want to strengthen their knees, but in actuality, you're strengthening the knee joint, you need to strengthen all the muscles around the knee joint, and the muscles that support the knee joint, like the hips, the front of your thighs, the back of your thighs, the calves, all the muscles around it work in chains, work in groups, to give you that strong knee joint that you're looking for. So, what we're going to do today is we're going to use the Stairmaster, or Step Mill, some people call it, and we're going to get a nice, even pace. Now, most people will just go one step at a time. Now, we're going to give you a protocol that's going to allow you to get better results to strengthen all the muscles around your knee. So, the first step is, once you get that even pace, you want to increase it by about three levels. So, for Syl, she started at level seven, and now she's going to level 10. Now, what we're going to do is we're going to skip a step. As you can see, Sylvia's already doing that, she's skipping a step, and that's going to recruit more muscles, because you have more range of motion. So, you're going to work more quads, more hamstrings, and more glutes. Also, a little bit more lower back in this case. Now, the second movement, you're going to do a hip extension. So, you're going to slow it back down, and you're going to keep your leg straight, and reach back with that leg. Knees locked, and this is going to recruit more of the hip and hamstring, and the lower back. It's going to be a little less of the front of your thigh or the quad. You do that for 30 seconds, and then you're going to switch movements, and you're going to do a butt kicker. And, this is going to be a little bit more explosive. We often use this with our track and field athletes. And, all it is is your heel is going to your butt, or your hips. We call these butt kickers. So, you're going to do that for 30 seconds, and then you're going to finish with a calf raise. Now, if you're a female, this is a muscle that you want to develop, because it looks good when you wear high heels, I've been told. You're going to do that for 30 seconds. You notice that you're going up, and you're pushing through the big toe. So, you're going up, 30 seconds on that, and then you repeat that sequence. You want to do about, total of 10 minutes on that, and then you can just go back to the normal pace of just doing one step at a time. This has been Billy Beck III, and this has been knee strengthening exercises on a StairMaster.