Brandon Curry is gearing up to reclaim his top spot on stage at the 2026 finals in March, and he recently took to Instagram to showcase two creative exercises aimed squarely at developing his quadriceps. These movements offer a fresh way to intensify leg training sessions, and anyone can incorporate them into their routine with proper form.
How to Execute Brandon Curry’s Belted Cable Lunge Variations
Known as the 2019 Mr. Olympia champion and a two-time Arnold Classic winner in 2019 and 2022, Curry constantly seeks out novel training methods that promote muscle hypertrophy without excessive joint stress. In his latest social media update, he generously demonstrated these techniques for his over 1.2 million dedicated followers, positioning them as versatile options suitable either as a preparatory warm-up or a potent finisher to cap off leg day.
Brandon Curry’s Front Belted Cable Lunge
To start the first variation, Curry secures a belt attachment to the low cable pulley on a bench-assisted row machine. He positions his front foot on the left outer edge of the bench, while his rear foot steps back for balance. Importantly, the front leg serves as the primary working muscle group in this setup. As he performs the movement, Curry emphasizes allowing the hip to drive forward simultaneously as the knee travels toward the toes. This deliberate action creates an intense contraction and squeeze in the quadriceps, maximizing muscle activation and engagement throughout the range of motion.
Curry clarifies that the back foot primarily provides stability during the exercise. However, for those seeking to challenge both legs equally, he suggests loading heavier weights to transform it into something akin to a split squat variation, thereby increasing overall lower-body demand and bilateral involvement.
Brandon Curry’s Side Belted Cable Lunge for Quad Sweep
Transitioning to the second exercise, Curry orients his body sideways relative to the platform, with his foot positioned side-on and his gaze directed over the edge of the bench. He advises aligning the cable pull more directly toward the heel and ankle area for optimal tension. Crucially, the belt should sit comfortably over the thigh, exerting a downward pull that enhances the depth and effectiveness of each repetition.
Maintaining stability with the rear foot, Curry descends into a profound stretch before powerfully lunging forward. This lateral angle of the movement particularly targets the vastus lateralis, commonly referred to as the quad sweep, which contributes to that coveted outer thigh contour and separation in bodybuilding physiques. By driving through the platform with intention, he isolates and stimulates the outer quadriceps fibers, promoting the aesthetic development that defines competitive symmetry.
Why These Quad Exercises Are Easier on the Knees
Curry recommends using a somewhat lighter load for the side variation compared to the front-facing one, as it demands greater control and stability. Nevertheless, both exercises facilitate an extensive stretch in the quadriceps while minimizing shear forces on the knees, making them joint-friendly alternatives to traditional free-weight lunges. He describes these belted cable lunges as surprisingly demanding—far more challenging than they initially appear—which underscores their efficacy for advanced trainees.
The low row machine configuration proves ideal for executing these movements with precision and safety, allowing for consistent cable tension from start to finish. Given Curry’s legendary quadriceps development—hulking masses that propelled him to Olympia glory—his endorsement carries significant weight. These variations not only build impressive size but also enhance muscle control and endurance, key factors for long-term progress in lower-body training.
Incorporating these into your leg routine can elevate your quad training by introducing constant tension and unique angles that traditional lunges might overlook. Whether you’re prepping for a competition or simply aiming to sculpt powerful legs, Curry’s methods provide a blueprint for effective, sustainable gains. Start with moderate weights to master the form, gradually increasing resistance as your strength and stability improve, and watch your quads respond with newfound growth and definition.
