Jake Parker | Fitness and Nutrition Coach on Instagram: "You can still do your squats first nothing wrong with that but if the main goal is building muscle than this is a great strategy"

James Leong on Instagram: "6 exercises for bulletproof knees 🔥🦵 KOT split squat – Loads the knee over the toes in a controlled way, building quad strength, tendon tolerance, and confidence in deep knee flexion. Sissy squat – Trains the quads in long muscle lengths, which is where tendon and joint capacity actually adapt. Hack squat – Allows heavy, stable knee-dominant loading to progressively strengthen the front of the knee without excessive balance demands. Petersen step-up – Targets the VMO