Move of the week: how to strengthen hips and knees

Glute abduction Like the crab walk, this works your hips hard by driving your knees outward (known as abduction), but, because the hips are more flexed, you will activate the gluteus maximus in your bottom (the largest muscle in the body) much more. This exercise will support your back, and is great for hip and knee stability, which is especially helpful if you are a runner.

a) Place the band above your knees and come to sit at the edge of a chair. Place your feet on the ground, directly underneath your knees and lean forward (hingeing at the hips). Place your hands on your hips for stability and to hold your pelvis in place.

b) Drive your knees outwards against the band, performing this movement for 25 repetitions, without stopping.