Single-leg wall sit

1. Single-leg wall sit
Works: lower body and improves knee stabilisation
Stand about 18 inches from a wall, facing away from it. Lean back so your hips, back, shoulders, and head are against the wall. Tuck your left foot behind your right calf and extend your arms in front of you. Slowly lower your body until your right thigh is parallel to the floor. Pause, then push yourself back up. Finish your repetitions, then repeat with your left leg.
Watch your form: If you can't balance, try this with both feet on the floor.

2. Tibialis cable pull
Works: front of lower leg to help prevent shinsplints and stress fractures
Sit on the floor facing a cable station with your right leg straight and a low-pulley cable handle looped around your right forefoot. (Tuck your left foot along the inside of your right thigh.) Without lifting your foot, flex your ankle to pull your toes toward you against the cable's resistance, then reverse the movement, resisting the cable as you go. That's one repetition. Complete one set, then repeat the exercise with your left leg.
Watch your form: Don't yank the cable toward you. Move your foot steadily for 2 to 3 seconds in each direction.