Pulley Lunge (alternating)

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The pulley lunge is a workout that engages the Quads by utilizing a pulley system.

The pulley provides resistance, targeting the Quads without overstressing secondary muscles.

Stand with your feet shoulder-width apart, facing the pulley machine.
Hold the handle of the pulley with both hands, palms facing each other, and arms extended in front of you.
Step forward with your right foot, bending your knee and lowering your body into a lunge position.
As you lunge, pull the handle towards your chest, keeping your elbows close to your body.
Push through your right heel and return to the starting position, simultaneously extending your arms back out in front of you.
Repeat the lunge and pulley pull on the opposite side, stepping forward with your left foot.
Continue alternating lunges and pulley pulls for the desired number of repetitions.

Start with a light weight on the pulley to ensure proper form and minimize strain on your quads.
Stand with your feet shoulder-width apart, one foot forward and the other foot back.
Engage your core and keep your chest up as you lower your back knee towards the ground.
Push through your front foot, using your quads, to return to the starting position.
Focus on keeping your front knee in line with your toes to prevent any unnecessary stress on your joints.
Keep your movements slow and controlled, emphasizing the contraction in your quads with each repetition.
Alternate legs with each repetition, allowing for a balanced workout and equal engagement of both quads.