Wide toe out squat with pull... gets that hard to reach inner thigh, quads and back:) Add more reps for cardio! Notice her form with her back set and her butt back like she's sitting in a chair, her weight is in her heels and her knees are behind her toes.
Knee Pain? Start Doing These Exercises ASAP: As many a runner (including me!) can confirm, your iliotibial (IT) band, a thick band of tissue that runs from your hips to your knee and shin on the outer side of each leg, should not be ignored.