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 Stand with both feet shoulder width apart and hold a dumbbell in one hand raised above your shoulder. Step 2 Step back with one leg into a reverse lunge on the same side that you press the dumbbell over your head as you descend into the lunge. Step 3 Stand back up into the starting position and lower the dumbbell back down to your shoulder and repeat.