Single Leg Squat with Pulley Knee Tuck Explosive Run
Targets the quads, gluteus maximus, hip flexors with a controlled explosive pattern; builds strength, control and mind-muscle connection.
LegsAdvancedPowerExplosive
At a glance
| Muscles worked | Primary: Quads, Gluteus maximus, Hip flexors. Secondary: Core, Calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Power · Explosive |
| Sets & reps | 3 sets × 6-8 each side |
| Estimated calories burned | ~9 kcal |
How to do it
- Attach the strap to a pulley and balance on one leg.
- Squat down on the standing leg.
- Drive up and tuck the knee explosively in a run-like action.
- Control the landing and repeat.
Equipment
- Cable Pulley
- Ankle strap
Coaching tips
Benefits
Targets the quads, gluteus maximus, hip flexors with a controlled explosive pattern; builds strength, control and mind-muscle connection.
Common mistakes
Landing stiff-legged or losing form as you tire.
Make it harder
Increase speed or add rounds.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.