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 Cable Machine The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus. Exercise Instructions Step 1 Stand in front of the cable machine holding the rope with your arms held up at shoulder height. Step 2 Step back into a lunge and pull the cable towards your chest. Keep your elbows at the same height as your shoulders. Step 3 Stand back up to the starting position with your arms back out in front of your body and repeat.