Collins explains that Spanish squats help isolate the quads while reinforcing proper knee positioning (without them caving in or excessively turning outward), reducing the strain on your knees.

Tap left foot to floor and lift left leg so knee is outside left elbow. Repeat on other side. Continue alternating for 20 seconds. In boxing stance, squat down a few inches and tuck lead elbow to ...

Land softly in a squat position, then walk backwards ... Immediately do 6 mountain climbers, alternating sides, with left knee meeting left elbow followed by right knee to right elbow.