Trainer: Paul Brones
Tilton Fitness in Mays Landing
Exercise: Squat with knee lift and torso rotation
Muscles targeted: Glutes, hamstrings, quadriceps, internal and external obliques, lower abdominals, biceps
Equipment: 5-pound dumbbell or medicine ball
Reps/sets: 8 to 12 reps/3 sets
Begin holding weight in both hands at a 90-degree angle and stand with feet about shoulder width apart. Squat down, staying back on the heels and keeping both feet flat on the ground. Return to start position. Lift one knee about waist high while rotating the torso (so the weight travels over the lifted knee) until the weight is at your side. Return to start position. That’s one repetition.
Note: Progress by increasing repetitions, and eventually increasing weight as well.