“This is a good exercise to use as a first warm-up or as a finisher,” offered the 2019 and 2022 Arnold Classic Champ, who also claimed the Mr. Olympia trophy in 2019. “The Prodigy” is always looking for new approaches that build muscle while sparing his joints, and he happily shared his approach to quad building with his 1.2 million Instagram followers.
How to perform Brandon Curry’s Belted Cable Lunge variations
Brandon Curry’s front strap cable lunge
Curry began by clipping his belt to the cable of the bench-supported low row machine, placing his front foot on the outer left side of the bench while stepping back with the right foot. He explained that the front foot here is the working foot. “The key to the first variation is allowing the hip to move forward while the knee moves toward the toes,” he noted in the accompanying caption, as this has the effect of squeezing his quads.
The back foot is usually used for stabilization, Curry points out, but “if you choose to go heavy enough to work both legs, you can always do a split squat.”
Brandon Curry’s side strap cable breakdown for Quad Sweep
In the second exercise, Curry placed his foot sideways on the platform, facing the side of the bench. “You’re going to route that cable more toward the heel and ankle,” he explained. “Make sure the strap goes over the thigh and pulls you down into the movement.”
Curry again stabilized himself with the back foot as he reached deep and lunged forward. “This lateral movement here emphasizes the quad sweep area as you push away,” he demonstrated. By pushing off the plate, Curry says he targets the outer quads to create separation.
Why these quad exercises are easier on the knees
While the big man suggests that the second variation may require a lighter load than the first, he also explains that both movements allow for a deep stretch of the quad while putting easier strain on the knees. “It’s deceptively more challenging than you might think,” he noted of this brilliant belted cable breakdown. The low row “seems to be the position that is the best way to execute this,” Curry concluded. With those colossal quads he should know!
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