The move: A sidestep shuffle with downward pressure on the trailing leg. Works on: Lower extremity strength, adductor flexibility, abdominal control of the torso.

JOHN R. McCUTCHEN / Union-Tribune To help lower extremity strength and adductor flexibility, firefighter Matthew Salmon performs a side step shuffle excercise.

Level of difficulty: Beginner to intermediate.

Precautions: Perform this exercise in an open area. Be aware that shoes with dark soles can leave marks on the floor (use stocking feet if necessary). Take care to keep the weight centered between the legs and the knees pointing straight forward. Sit back into the squat and don't let the squat-side knee move forward of the ankle.

Setup: Stand upright with the knees slightly bent, hands on hips.

The steps: Leave the right foot planted and knee firm. Take a wide step to the left. Drop the hips into a single leg squat with the left leg, right leg stays straight to the side. Keep the head and chest up, back flat. With one combined motion, press down hard and maintain pressure with the right foot to maximize friction and slide the feet together as you stand up. Repeat.

Repetitions: 10 to 20 reps per leg. Increase as tolerated.

Options: Try different surfaces to vary the friction and resistance.

MEET MATTHEW SALMON

Title: Firefighter Station 5

Years of service: 3

Age: 28

Home: UTC area

Activities/ Interests: Surfing, rock climbing