MUSCLES ENGAGED 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. 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. 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. Bosu The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities. Exercise Instructions Step 1 Stand with your feet shoulder width apart and the cable in one hand. Step 2 Squat down and extend your arm in front of you. Step 3 Stand back up and pull the cable to the side of your chest.