Cornerstone Movement - Personal Training

Exercise Spotlight: Barbell Front Squat

There are several variations of squats, with the front squat and back squat being the most notable. Have you ever considered the differences between them? 🏋

Back squats primarily target the posterior chain, focusing on the back of your body, which includes the lower back, glutes, and hamstrings. Additionally, the quads and core muscles are also engaged.

Front squats emphasize the anterior chain, concentrating more on the quads and upper back. The glutes and hamstrings are still engaged during this exercise.

Join Gina as we explore Barbell Front Squats in today's .

✅ Key Takeaways:
Form Check 1: The barbell should be racked at the level of your shoulders and your elbows are pointing forward.
Form Check 2: Make sure your descent into a squat is controlled while pushing through the middle of your foot.
Form Check 3: Do not let the weight move you onto your toes. Always stay on your mid foot!

Front squats can be gentler on the lower back since the weight's placement does not compress the spine in the same way as a back squat. But with the weight positioned at the front of your body, you may find that you cannot lift as much as you could with a back squat. 🤓

Exercise Tips: Do This So You Can Do That (Series)

In this new instalment of this series, Karlyne, Cornerstone Movement's social media manager, shows us how specific exercises at the gym helps to enhance the muscles we rely on in our daily routines!

🟢 Deadlifts - This powerful exercise allows us to lift heavy items from the ground, like grocery bags or luggage. As a full-body compound movement, it develops significant functional strength. It effectively targets your glutes, hamstrings, and both lower and upper back, while also engaging your core, traps, and forearms. 🏋🏻‍♂️
🟢 Forward Lunge - Performing a forward lunge enhances your balance, core stability, and muscular symmetry, all while mimicking the natural movements of walking and climbing stairs. This exercise builds lower-body strength, focusing primarily on your quadriceps, glutes, hamstrings, and calves. 💪🏻

Can you think of additional ways these exercises can benefit us in our everyday lives?

✨ Motivating Each Other Through Exercise (Part 3) ✨

In the final part of Patrick and Ee Pin's exercise story, they share with us how important exercising is to anyone and everyone.

They also emphasize the importance of a good trainer. 👍🏻

Are you looking to embark on your own exercise journey? DM us here at Cornerstone Movement. We are more than happy to help and support you in any way we can~ 🏋🏻‍♂️

✨ Motivating Each Other Through Exercise (Part 2) ✨

Patrick and Ee Pin are back to share their exercise journey with us. Listen to them tell us how exercising has changed them and what their favourite exercises are and why.

What is your favourite exercise to do at the gym? Let us know in the comments!

Stay tuned for Part 3 in Patrick and Ee Pin's story where they give their tips to anyone wanting to start exercising.

✨ Motiving Each Other Through Exercise (Part 1) ✨

Patrick and Ee Pin train at Cornerstone Movement under the Buddy Training programme and have both found it motivating and a fun way to spend more time with each other!

Listen to how they started and how exercising together at Cornerstone has changed their outlooks on keeping active.

Make sure to stay tuned to Part 2 to find out more about their collective exercise journey.

Can exercise influence the environment that cancer lives in?

Emerging research suggests that it can.
When you exercise, your muscles release signalling molecules that influence inflammation, immune function, metabolism, and overall health. While a single workout creates a temporary response, it's the repeated exposure over weeks and months that leads to meaningful adaptations.

That's why consistency matters.
The goal isn't perfection. It's finding a plan you can repeat long enough for your body to adapt.

Because exercise isn't just about burning calories.
It's about changing biology.

If you're navigating cancer treatment, recovery, or looking to use exercise as part of your health journey, reach out to us. We'd love to help.

References:
Pedersen BK, Febbraio MA. Muscles, exercise and obesity: skeletal muscle as a secretory organ. Nature Reviews Endocrinology. 2012;8(8):457–465.

Pedersen BK, et al. The role of exercise in reducing cancer risk and improving outcomes.

At Cornerstone, learning never stops.

Last week, our trainers spent time deepening their knowledge in pre and postnatal exercise programming — from pregnancy physiology and pelvic floor health to safe exercise modifications across every stage of motherhood.

Because motherhood deserves evidence-based care.

🤍 Supporting mums through pregnancy and beyond.

Don't let someone else's chapter make you question your own.
For one person, progress looks like lifting heavier weights.
For another, it looks like taking their first pain-free step, rebuilding strength after treatment, or simply showing up when things feel hard.

Neither journey is better.

Both require commitment.
Both deserve to be celebrated.

Keep showing up.

Your progress is still progress. 🤍

Over the weekend, six people gathered around a table.

Different diagnoses. Different journeys. Different stories.

Over lunch, there were moments of laughter, courage, vulnerability, and hope. Stories were shared. Lessons were exchanged. Strangers became friends.

One thing became clear throughout the afternoon:

No one should have to walk this journey alone.

At Cornerstone, we often talk about exercise, rehabilitation, and rebuilding strength. But healing is about more than physical health. Sometimes, it’s about being in a room with people who simply understand.

The Light @ Cornerstone was created with that in mind — a safe space for cancer patients and survivors to connect, encourage one another, and be reminded that there is light and support in this community.

Thank you to everyone who joined us and shared a part of your story.

There is light here, always ❤️

Exercise Tips: Do This So You Can Do That (Series)

The purpose of specific exercises at the gym is to enhance the muscles we rely on in our daily routines! Karlyne, Cornerstone Movement's social media manager, shows us how.

🟢 Shoulder Press - This exercise enables us to lift items overhead, such as placing pots in cupboards or stowing luggage in overhead compartments. This ability can diminish with age if not maintained through training. It’s an excellent way to boost upper body strength, specifically targeting the shoulders and triceps. 🏋🏻‍♂️
🟢 Push-Ups - This exercise promotes a naturally stronger posture, particularly beneficial for those who spend long hours at a desk. Acting like a moving plank, it engages your core and back muscles, encouraging your shoulders to pull back naturally and alleviating lower back strain. 💪🏻

Can you think of additional ways these exercises can benefit us in our everyday lives?