WORKS ON: Gluteal, hamstring, lower back and posterior shoulder strength. Single leg balance.

LEVEL OF DIFFICULTY: Intermediate

PRECAUTIONS: Do not perform this exercise if you have poor balance. Perform this exercise in an open area in case you lose your balance. Use light weight with the forward raise until you are comfortable with the exercise.

SETUP: Face a low cable or elastic band and attach it to the right ankle. Grab a pair of dumbbells. Stand on the left leg and bend the right knee. Lean the torso forward with the dumbbells below the shoulders and the arms straight.

THE STEPS: Extend the right leg straight back while performing a forward raise with both arms.

REPETITIONS: Three sets of 10.

OPTIONS: Increase resistance as needed.

MEET MATTHEW SALMON

Title: Firefighter, Station 5, Division

Years of service: 3

Age: 28

Home: UTC area

Activities/Interests: Surfing, rock climbing