How to Leg and glute exercises that you can do with just one pulley and will make you forget about the bars and dumbbells

There are muscle groups that lend themselves more than others to being able to be trained with only free weights, with only body weight, or with only rubber bands, pulleys, or other implements, but the confinements of the pandemic taught us to be ingenious and train any muscle group with the material that we have available. In this article, we explain how you can fully train your leg using only the cable of a pulley. Cable goblet squats, A variant of the goblet squat but performed on a pulley. A common mistake that is often seen is that many people stand too far from the pulley in such a way that the resistance comes from the front and not from below. We have to position ourselves as close as possible to the pulley so that the resistance comes from below and makes it difficult for us to extend our knees, that is, the concentric phase. If the cable comes from somewhere in front of us, what will happen is that we will lean forward due to this resistance. With this exercise, we can have the quadriceps well covered. Run-throughs With run-throughs, we cover two muscle groups: the hamstrings and the gluteus. The movement pattern is similar to a Romanian deadlift, so for that alone, we can expect a good hit on our hamstrings. But by including a pulley placed behind us in the equation, the concentric phase not only involves the hamstrings, but also the gluteus, which has to extend the hip against the resistance of the pulley. Cable leg curls Third, to emphasize the knee flexor action that the hamstrings also have, we included a hamstring curl. Movement patterns such as deadlifts that require hip extension cause greater tension at the origin of the hamstrings, that is, the stimulus is located more in the portion of the hamstring that is closest to the hip. On the other hand, the knee cause, greater tension in the insertion of the hamstrings, so the stimulus is more localized in the area closest to the knee. This is why we include pull-through and curl. All this does not mean that by choosing one or another exercise, a part of the muscle is left without working and without supporting tension. Pulley abductions Finally we put the icing on the cake with an exercise for our gluteus medium, one of the portions of the gluteus that is responsible for external rotation and hip abduction. In this case, we execute the abduction, that is, the separation of the leg from our body. It is important to do it standing up since the classic machines where it is done sitting down are not effective for the gluteus medium, but rather for the deep muscles of the hip such as the performs, or obturator. In Vitoria | How much and how our muscles start to grow when we start strength training In Vitoria | Weight training: how and where to start working on strength with them Videos | Barbells & Burgers, Critical bench, I am Workouts, Glute Lab.