Pulley Lunge Backwards

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The pulley lunge backwards workout primarily engages the Quads by using a pulley system.

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

Stand with your feet shoulder-width apart, facing away from the pulley machine.
Hold the pulley handle with both hands, palms facing up, and extend your arms straight in front of you.
Take a step back with your right foot, lowering your body into a lunge position. Keep your back straight and your core engaged.
Push through your left heel to return to the starting position, keeping tension on the pulley throughout the movement.
Repeat the lunge backwards exercise with your left foot, alternating legs for the desired number of repetitions.

Start with a light weight on the pulley to ensure proper form and avoid injury.
Step back with one leg, keeping your chest up and shoulders back for better balance.
Engage your quadriceps by pushing through your front heel as you return to the starting position.
Keep your core tight throughout the exercise to maintain stability and prevent strain on your lower back.
Focus on a slow and controlled movement, emphasizing the contraction of your quads with each repetition.
Don’t let your front knee extend beyond your toes to protect your knee joint and maximize quad engagement.
For an extra challenge, pause briefly at the bottom of the lunge to increase time under tension for your quads.