Pulley Split Squat Row

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The pulley split squat row is a compound exercise that targets the quads and upper back.

By using the pulley system, this workout engages the quads as the primary muscle group.

The pulley also allows for a controlled rowing motion, targeting the upper back muscles.

While the pulley may engage auxiliary muscles, its main focus is on the quads and upper back.

Stand facing away from the pulley machine, with your feet shoulder-width apart.
Take a step forward with your right foot, keeping your left foot in place.
Place the pulley handle in your left hand, and extend your left arm straight out in front of you.
Bend your right knee and lower your body into a lunge position, making sure your knee does not go past your toes.
As you lower into the lunge, simultaneously pull the pulley handle towards your body, keeping your elbow close to your side.
Pause for a moment, then slowly extend your arm back out and return to the starting position.
Repeat the exercise for the desired number of repetitions, then switch sides and perform with your right arm and left leg.

Focus on maintaining a strong and stable stance throughout the exercise. Start by positioning yourself in a split squat position, with one foot forward and the other foot back, ensuring that your front knee is aligned with your ankle and your back knee is hovering just above the ground.
Engage your quads by pushing through your front heel as you rise up from the split squat position. This will activate your quadriceps and help you maintain balance and control as you perform the row movement.
Keep your upper back engaged and your shoulder blades pulled back and down throughout the entire exercise. Imagine squeezing a pencil between your shoulder blades to maintain proper form and maximize the activation of your upper back muscles.
As you pull the handle towards your body in the row movement, focus on engaging your upper back muscles and squeezing your shoulder blades together. This will help you target and strengthen your upper back, promoting better posture and overall upper body strength.
Remember to breathe throughout the exercise, inhaling as you lower yourself into the split squat position and exhaling as you rise up and perform the row movement. Breathing properly will help you maintain focus, control, and energy during the exercise, allowing you to maximize your results.