(isolates the quadricep muscles)

Place your feet approximately 4-5 inches apart and grasp a sturdy object (such as a post) with both hands. Bend your legs and slowly lower yourself into a full squatting position with your knees bent at approximately 90 degrees or your thighs parallel to the floor. Your spinal erectors, abdominals, and upper-back muscles should be tensed and your spine should be straight throughout the set. For the safety of the knee joint, try not to allow your knees to travel forward out over your toes. Without bouncing in the bottom position, slowly return to the starting position.

Note: This is good for beginners who are looking for a good high repetition exercise

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.