This key exercise builds leg strength for hill power and stabilizes ankles and knees.
Sit like you did for Hip Swing, but wearing a weighted pack (beginners go packless). Lift your feet, plant them in front of you, and push through your heels into a standing position. Keep your back straight and stomach muscles tense. Pause for one count, and return to a seated position.
6-8 reps; 1-2 sets
Beginner: Work eccentric muscles by standing fast and sitting slowly. Intermediate:
Load your pack with 40 pounds and do 3-5 sets: gradually decrease chair height.
Advanced: Use 40-50 pounds and alternate pack from one shoulder to the other. Do 90-degree squats with no chair.