MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Shoulders The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well. Equipment Used Dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs. Exercise Instructions Step 1 While holding the dumbbell in both hands in front of you, drop down into a wide squat position placing your body weight on to your heels. Press the dumbbell directly over your head. Step 2 Once you have hit the bottom of the drop squat, explode through your heels and push yourself back up into a standing position. Return the dumbbell back to your chest. Step 3 Drop back down into the squat, press the dumbbell over your head and repeat the action.