Dumbbell Squat

(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.

Dumbbell Lunges

(On the front leg of the lunge, stress is placed on the buttocks and quadriceps. The back leg focuses on the upper quadriceps and hip flexors.)

Standing upright with your arms straight at your sides, grasp a dumbbell in each hand. Stand with your feet 8-10 inches apart and your toes facing forward. Step forward 2-2.5 feet with your left foot. Bend your left knee as much as possible while keeping your right leg straight. In the bottom position, your right knee should be 2-4 inches above the floor and your left knee should be slightly in from of your ankle, but not over your toes. Forcefully push through your left leg to return to the starting position with your feet on the same plane 8-10 inches apart. Repeat with your right foot.

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

Drop Squats

(isolates the vastus medealis)

This exercise is the same as assisted squats, however, instead of using a slow and controlled movement, the goal is to drop down to the parallel position quickly and then pausing at the bottom before returning to the starting position.

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

Cable Back Kick

(stresses gluteals and upper hamstrings)

Attach the ankle cuff to the end of the cable on the pulley machine. Hook the cuff around your right ankle and position yourself facing the machine. Step back slightly from the machine, creating tension on the cable. Keeping both legs relatively straight, use your gluteal muscles to extend your right leg as far back as is comfortably possible. Hold this position for 1-2 seconds before slowly returning your leg to the starting position. Repeat with left leg.

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

Cable Adduction

(stress adductors, especially the sartorius)

Attach the ankle cuff to the end of the cable and around your right ankle. Grasp a sturdy upright to restrain your body and stand with your right side to the weight stack. Pull your right leg toward and then across the midline of your body as far as you can. Hold this peak-contracted position for 1-2 seconds and slowly return the foot along the same arc to the starting position.

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

Cable Abduction

(stresses abductors)

Attach the ankle cuff to the end of the cable and around your right ankle. Grasp a sturdy upright to restrain your body and stand with your left side to the weight stack. Keeping your leg as straight as possible, extend your right leg out, away from the weight stack. Hold this peak-contracted position for 1-2 seconds before slowly returning your leg along to same path to the starting position.

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

Bench Step-ups

Stand facing a bench that is least 30 to 40 centimeters high. Hold a dumbbell in each hand and step up onto the bench with your right leg. Straighten your right leg and bring the left leg up to join the right leg. Reverse the movement stepping off with your right leg to return to your starting position. Be sure to step close to the bench and keep your stomach contracted. Perform 8 to 12 repetitions and repeat with the opposite leg.

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

Barbell Squat

(Primary muscles: quadriceps, gluteus maximus, hip flexors and hamstrings)

Place barbell on squat rack and position yourself under the bar. Position the bar across your shoulders. Set your feet about shoulder width apart and lift the bar off the rack. Step back keeping your feet about shoulder width apart with your toes slightly angled outward. 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: A narrow stance (shoulder width apart) will place more stress on the vastus medialis muscle while a wider stance with toes pointed outward at a 45-degree angle will place stress on the vastus lateralis muscle (outer muscle group). If you find that your heels elevate during the movement, it means your calves are tight and need to be stretched.

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

Barbell Lunges

(On the front leg of the lunge, stress is placed on the buttocks and quadricep. The back leg focuses on the upper quadriceps and hip flexors.)

Balance a light barbell across your shoulders behind your neck by grasping it on each side. Stand upright with your feet 8-10 inches apart, keeping your toes pointed directly forward and your hips straight. With your left foot, step forward 2-2.5 feet. Keeping your right leg straight, bend the left knee as fully as possible. In the bottom position, your right knee should be 2-4 inches above the floor and your left knee should be slightly in form of your left ankle, but not past your toes. Forcefully push through your left leg to return to the starting position with your feet on the same plane 8-10 inches apart. Repeat with your right foot.

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

Ball Squat Lower Body Workout

Standing on the floor with the ball pressed between your low back and the wall, walk your feet out one or two steps in front of your body and place them shoulder width apart. Place your arms directly out in front of your chest for balance and slowly bend your knees and hips into a squat position, allowing the ball to roll up your back. Pause when your thighs are parallel to the floor and then return to the starting position. Remember to move in a slow and controlled manner and avoid letting your knees go forward beyond your toes. Perform two to three sets of 10-20 repetitions depending on your comfort level. This exercise is great for your legs and trunk stability muscles.

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

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