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Build injuryproof knees

Introducing the shrimp squat, your no - weight tool for ferocious leg streng th.

For the man looking to build leg strength outside the gym, options are limited. Your quads, hamstrings and calves are already hauling your upper body around all day, so they need much more load to shock them into growth. The pistol squat — where one leg stays out in front as you lower — is one option, but requires more ankle and hip flexibility than strength. Something else is needed.

Enter the shrimp squat. With no extreme mobility requirements, it builds balance and leg strength at the same time, making it the perfect tool for runners and touch footballers in need of more strength around the knees and quads. It’s your go-anywhere solution for improved legs.

How to do it

■ Star t in an upright position, then bend one knee, lift the other leg behind you and grab your ankle — like you’re doing the classic footballer ’s quad stretch. Slowly lower until your back knee touches the ground, then stand back up. Too hard? Do it without holding your ankle. Too easy? Hold your ankle in both hands. A

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UPG THE TEA-BREAK POSTURE FIX

T he of f ice is r uinin g your p os ture. Fi x i t in the time i t take s to b oil a ke t tle.

DESK STRETCH Grab a ruler or something else that lets you keep your hands 30cm apart. Press your elbows down onto the desk until you feel a stretch in your lats. WALL W Stand with your back and forearms against a wall. Lower your arms to form a W shape, then back up. You’ll protect your shoulders and activate the surrounding muscles. STANDING BATWING Keeping your back flat, take a small step away from the wall, then press your elbows back until your thumbs touch your armpits. Pause for ten seconds and repeat once.