Pulley Lunge Forwards (alternating)

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The pulley lunge forwards (alternating) workout is designed to engage the Quads.

The pulley provides resistance, targeting the Quads while minimizing strain on secondary muscles.

Stand with your feet hip-width apart, facing the pulley machine.
Hold the handle of the pulley machine with both hands, palms facing inwards.
Step forward with your right foot, bending your knee and lowering your body into a lunge position.
As you lunge forward, extend your arms straight out in front of you, keeping them parallel to the floor.
Push through your right heel to return to the starting position, then repeat the lunge with your left leg.

Start with a light weight on the pulley machine to ensure proper form and avoid strain on your quads.
Stand with one foot forward and the other foot back, keeping your torso upright and core engaged.
As you lunge forward, focus on pushing through your front heel to activate your quads and glutes.
Keep your knee in line with your toes to prevent any unnecessary stress on your joints.
As you push back to the starting position, concentrate on squeezing your quads to maximize the muscle engagement.
Alternate legs for each repetition, maintaining a controlled and steady pace throughout the exercise.
Remember to breathe steadily and maintain proper posture throughout the movement to optimize your form and results.