Knee Squats to strengthen Hip Flexors and Glutes.: (1) Start off with a lighter weight to practice form. Begin with both knees, feet and toes on the ground. DO NOT POINT YOUR TOES. (2) Start sitting on your legs then lift up with the barbell on your back, ensure full hip extension, then sit back down on your legs.Perform 12 to 15 reps then IMMEDIATELY perform jumping lunges for 1-minute. Repeat this for 3 or 4 sets.