Fig.5.3a

Fig.5.3b

EXERCISE THREE - SQUAT WITH DUMBBELLS
Legs and buttocks (quadriceps, hamstrings, and gluteus)

1. Stand with your feet shoulder width apart or slightly wider, holding selected dumbbells at your sides. Hold your head straight; maintain the natural arch in the back (Figure 5.3a).
2. Inhale, swinging the weights slightly forward for balance, while bending at the knees and hips to a sitting position, thighs parallel to the floor (or as low as you can safely go while maintaining balance). Your buttocks doesn't drop below the level of your knees, and your knees do not extend beyond the toes (Figure 5.3b).
3. Exhale, slowly rising to a standing position with knees and hips straight, allowing the dumbbells to drop back to your sides.

Repetitions: 8 to 15

TRAINER'S NOTES:
Squats are a great movement for the entire lower body, bringing all the muscles of the legs and buttocks into play, as well as the stabilizer muscles of the abdomen and lower back. To increase intensity without adding weight, squat down to a count of 8 and up to a count of 4 (versus the normal 4 down and 2 up).

Related:

• The Firefighters Workout Book Sample Pages
  
• Buy The Firefighter's Workout Book
  
• Featured Exercise
  
• Mike Stefano