Exercise of the Week: Dips with Leg Extension

I've said it before and I'll say it again...when it comes to strength training, compound movements are a great way to go. By working multiple muscles at the same time, you save time and add challenge to your usual workouts. In this exercise, you're combining an upper body exercise, dips for the triceps, with a lower body move, a leg extension for the quads. This move requires a lot of balance and you'll also feel it quite a bit in the standing leg.

Do it right: Sit on a chair or bench, hands next to thighs. Come off the step and a bit in front of it so that the lower back grazes the step. Bend the elbows and keep the shoulders relaxed and down while you lower the body into a dip, elbows at 90 degree angles. At the bottom of the movement, straighten the right leg in a leg extension. Lower the leg and push back up. Repeat the series, alternating right leg and left leg for 10-16 reps. If you have wrist or shoulder problems, you may want to skip this exercise.