Muscles involved: quads, shoulders.
Exercise Description: Do this exercise while standing with your feet a hip-width apart, abs tight, and glutes tucked. Raise your right leg at a 90-degree angle for your thigh to be parallel to the ground and your shin is vertical to it. Hold a dumbbell in each hand and rest them on your thighs. Raise the weights to the head level with your palms toward your ears.
Your arms should be bent at a 90-degree angle, elbows out to the sides, forearms vertical to the floor, and upper arms parallel with it. Exhale, and expand your arms up and out as though you are trying to form the letter W with your arms. At the same time extend your right foot so that your whole right leg is straight and parallel to the floor. Hold for a while. Inhale, slowly and lower the weights, retract your leg to return to the starting position. Perform a complete set, then switch legs and do again on the other side.