(Primary muscles: quadriceps, gluteus maximus, and lower and upper back muscles)

Stand between a pair of dumbbells and reach down to grasp them. Stand erect with your arms hanging down at your sides and your wrists rotated so your palms are facing inward, toward your legs. Your feet should be shoulder width apart with your toes angled slightly outward. Bend your knees, lowering yourself into a full squatting position with your knees bent to approximately 90 degrees or your thighs parallel to the floor. 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 reverse the movement and return to the starting position.

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