Pulley Overhead Squat

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The pulley overhead squat workout engages the quads as the primary muscle group.

The pulley adds resistance and stability, improving form and targeting the quads effectively.

Stand with your feet shoulder-width apart and toes pointed slightly outwards.
Hold the pulley handle with both hands, palms facing down, and extend your arms straight overhead.
Engage your core and maintain a neutral spine as you slowly lower your body into a squat position, bending at the knees and hips.
As you descend, allow the pulley to guide your arms back and slightly behind your head, maintaining tension in the cable.
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position, keeping your arms extended overhead throughout the movement.

Start with a light weight on the pulley and gradually increase as you get comfortable with the movement.
Focus on keeping your core tight and your chest up throughout the exercise to maintain proper form.
Initiate the squat by bending your knees and pushing your hips back, keeping your weight on your heels.
As you descend, imagine driving your knees forward and out to engage your quads even more.
Keep your arms straight and use the pulley to assist in maintaining balance and stability.
Exhale as you push through your heels to stand back up, squeezing your quads at the top of the movement.
Remember to always listen to your body and adjust the weight or range of motion if needed to prevent injury.