MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Back (upper) You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain. Equipment Used Pull Up Bar A pull-up bar is a straight steel bar that mounts on a wall, door frame, squat rack or cable machine. It is one of oldest and most effective strength tools and is used to target the latissimus dorsi muscle (lats) along with the rhomboids, shoulders and biceps. Exercise Instructions Step 1 Set up a platform or box underneath of a pull-up bar. When standing on the box with your arms raised, the bar should be at about the middle of your forearm. Step 2 Grab the bar with a standard pull-up grip. Using mostly your legs and finishing with your arms, pull yourself up over the bar. Try to stay light and fast on the balls of your feet. Step 3 Be careful and make sure you don't jump too high, that you are in full control the entire time and that the box is very sturdy.