Ready to feel the burn? You have settled on a plan of action to get those lower body toned for your next beach day. Tried everything and still not getting it done? Try this! When you think about training legs, often the mind conjures up the images of leg press or squats. Usually, you don’t think of cables as the foundation of the leg workouts. By performing simple cable machine exercises for legs like cable squats, you can achieve that dream body of yours. It is possible by visiting a nearby gym or even at home.
With the cable machine squats, the probability of getting injured is much lesser comparing the other pieces of equipment. As it works both on the upper and lower part of our body, you can achieve the right posture even for computer geeks. These cable machine leg exercises help to increase that bone density level, which bodybuilders crave. Also, cable machine exercises for legs will help you tone your middle back, quadriceps, lats, abs, calves, biceps, hamstrings, and overall body fitness. It also helps to have a well-performing digestive system. So get those legs on track!
Cable Squats – Most Effective Cable Machine Exercise for Legs
Cable Squats reinforce and tone core muscles and help you with that mulish belly fat. Squats with cable machines are the best exercise for the quadriceps, calves, and hamstrings. Doing squats on a cable machine involves many other sections also. The cable machine squats give you more comfortable if you want to switch the cable machine leg exercises or work for a particular part of your body. It can provide you with constant tension on the muscles, which is one way that muscles can grow to shape the muscles. You are also free to control the angle, so you can adjust the pulley to high and low to get tons of angles, which will help us build a strong body. It will help you lose fat, improves movement for those who suffer from back pain and similar issues. You can achieve toned hips and buttocks, making them firmer.
How can you perform cable squats?
This cable machine exercises for legs closely resembles the barbell front squats. However, it is more stable due to the cable being the equipment of choice. If you have never done front squats before or want to change your routines, then give this a go and see how you like it. We think it’s fairly impressive.
Here is how you can execute the exercise:
- Keep your feet parallel to your shoulders facing the cable pulley machine.
- Make sure the cable and the attachment areas lower than your feet.
- Keep your core tight and revoke your shoulders.
- Now it’s time to SQUAT! Clutch on the attachment and lower your body by bending knees and hips like you are going to sit on a chair.
- Make sure your knees are parallel with your second or third toes. (this will help you to avoid the stress on your knees)
- Always keep your hand straight while performing the workout.
- Pull your glute muscles inside as strong as possible as you gain back to the starting position with your knees fully extended.
- Repeat the exercise.
Why cable squats?
Cable squats are a compound exercise, which is beneficial for the whole body. It can be much more useful for training certain parts like
Other Benefits of Cable Squats
From all the benefits of adding cable squats to your routine, here are some benefits which will encourage you to add those with yours.
1. Better Mobility
In these fast-moving surrounding around us, you will need sturdy legs and muscular thighs; then you have come to the exact place. They do much more than just strong legs and thighs! They also strengthen your abdomen and stabilize those muscles. Cable squats are made use of to reduce the anguish in the spine, which leaves you back with the freedom to move.
2. Firmness to Those Buttocks
As of now, you’ll be familiar with the fact that cable squats give you stronger muscles, which in turn helps us tone the buttocks. You’re halfway to that beach body.
3. Injuries? What’s That?
Haven’t you seen people getting injured while performing sport? Have you ever questioned why this end up happening? Feeble and weak muscles! By doing cable squats in your routines, there are much lower chances of getting any injuries.
4. That Charming Posture!
As we mentioned before, cable squats are beneficial for the whole body-upper and the lower part. Undoubtedly, it will strengthen your back. It will eventually help you to gain that right posture.
5. Lower Scales
Why not lose some pounds? Although the exercise is designed for strengthening your muscles, it is well proven that by doing this regularly, you will burn up calories, which obviously will reduce your weight.
6. No Traveling Fuss
Yeah! You read that right. Even at home, you are free to do this well, and no need to go to the gym if you aren’t up to it. You can continue your cable leg exercises without skipping, even if you are traveling to some other place.
7. 1 Machine 101 Moves
A Cable squat helps you build your body from every nook and corner. A ton of cable leg exercises can be executed by this one only. Then, why not?
Variations of Cable Machine Squats
Cable Front Squats
Muscles targeted: – Quads, Glutes, Hamstrings, Calves, Abs, Lower back
- Stand facing the cable pulley machine. Check whether your shoulders are retarded.
- Grab the handle and pull it towards your shoulder level and hold it there. (This will be the stable position.)
- Lower your body like you are sitting on a chair by bending the knees-squatting. Squat down until the surface is parallel to your thighs.
- Include this in your routine by 3-5 sets, each of 8-10 reps.
- Make sure your heels are stable while lowering into a squat position. And also, keep your elbows above.
Cable Squat Walk-Outs
Muscles targeted: – Hamstrings, Glutes, Quads
- Attach the cable on a waist-height position or lower and stand facing towards the machine.
- Grab the bar with an overhand grip and keep your arms full length in front.
- Make sure your chest is up.
- Slowly do a squat and hold the position.
- Step back a few steps in the same position and step forward the same as well. (Make sure your glutes are of maximum engagement and knees aren’t inwards.)
Cable Assisted Pistol Squats
Muscles targeted: – glutes and back
- Attach the cable to the top of the machine or up to the mid-height of your body.
- Grab the attachment and step away a few feet from the machine slowly.
- keep your core engaged and retard your shoulders. (This will be your stable position.)
- Lower the body by maintaining the posture balancing on a single leg. (one-legged low squat)
- Press by the heels and go back to the stable position.
- Grab the bar towards the torso.
- Keep doing about 6-8 on each leg.
5 More Cable Machine Exercises for Legs and Glutes
Stiff Leg Cable Deadlifts
Muscles targeted:- Glutes and Hamstrings
- Attach the cable at the bottom of the machine and stand facing the machine.
- Clutch the bar and step back from the machine. Make sure feet are not wider than hip.
- Keep your weight on your heels, stand straight with your arms spread forward.
- With a bend in your knees, slowly bend your hips as you extend your arms. Ensure that your core is involved and your back is firm.
- Please use your glutes and hamstrings by pulling them in and pulling yourself to the standing position.
- Repeat the exercise up to 10-12 times
Cable Pull Through
Muscles targeted: – Glutes and Hamstrings
- Attach a rope handle or an alternative to the cable pulley machine.
- Keep the pulley’s setting to the lowest of all.
- Choose some weights that you are comfortable with. Try not to start with the highest of all.
- Stand in a position where you are facing away from the machine. Clutch on to the attachment and bring it in between your legs.
- Step away from the machine enough that the pulley pulls up the weights.
- Bend your knees slightly, and flex at the hips, allowing them to move back and go through your legs. (You will feel the contraction in your hamstrings.)
- Then, keeping your glutes tight and engaged, pull yourself back to the stable position.
- Do not keep the neutral position for a long time.
- Keep repeating the workout up to 10-12 times.
Cable Calf Raises
Muscles targeted:- Calves
- Place a step or block in front of the low pulley cable machine for you to stand up.
- Attach either a rope or a straight bar on the cable machine at the bottom.
- Grab the bar while stepping on the block that you have placed before the machine. Keep your arms extended.
- You can change your foot position as you like.
- Let your heels down as far as possible up to the floor (do not touch the floor!).
- Then calmly pull up your heels onto your tip-toes as high as possible. Squeeze those calves and make them fully contracted and hold them.
- Come back to a stable position.
- Repeat up to 15-20 times.
Cable Single Leg Deadlifts
Muscles targeted: – Hamstrings, Glutes, and Adductors
- Approach the cable pulley machine; place the rope or similar equipment to the cable machine on to the bottom.
- Extend your arms and grab the cable in your hand opposite to the leg you aim to work out.
- In the beginning, stand straight, keeping your legs close together, and flex your hips to the front direction, placing one leg on the floor and keeping the other out behind you following a neutral spine.
- Keep your core tight and engaged so that you can balance.
- Hold the leg and the chest in the same proportion. That is, they do not overlap with each other.
- Try to make your back and leg stretched out to be parallel towards the floor.
- Pull yourself back to the starting position by engaging through the glute of the stretched leg.
- Repeat this slowly and perfectly to get moving forward to a good body. Do not switch legs before you do the repetitions for one leg.
- It is recommended that you do up to 10-12 per leg.
Cable Reverse Lunges
Muscles targeted: – Quads and glutes
- Approach the cable pulley machine and attach the cable to the bottom.
- Face away from the cable machine and pivot under it. Keep the rope or the handle behind your head and your hands placed above your shoulders.
- Make enough space so that you can do a reverse lunge.
- Now it’s time to do some lunges! As always, keep your feet apart just as your shoulder width, then take a wide step backward.
- Then lower both of your knees, your body, and maintain the position.
- When performing lunges, keep your body weight on the front heels and not the back feet. Also, your chest should be up.
- Go back to the starting position and repeat the lunges for the same leg.
- It is recommended to do 10-12 on each leg.
3 Combination Sets of Cable Exercises for Legs
Goblet Squats and RDLs
Start with goblet squats and then move on to RDLs.
- Keep the rope or the bar at the bottom of the cable pulley machine.
- Stand close to the machine and grab the attachment.
- Do not arch or round your back.
- Slowly bend your knees as you go down to the squatting position and pull yourself back.
- Engage your calf.
- It is recommended to do 8-10 rep.
Without any pause, move forward to RDLs.
- Stand facing the cable pulley machine and keep the attachment at the bottom.
- Make sure your back is flat.
- Slowly lower the front while pushing the hip backward and return to the old position while pulling the hip forward.
- It is recommended to 10 reps.
Elevated Split Squat and Calf Raise
Here, you will have to start with an elevated split squat and the move to calf raise.
- Set up a step or a block in front of the cable pulley machine.
- Attach the cable near the waist height or so.
- Slowly do a split squat while grabbing the cable. (keep one leg forward at a 90-degree angle and the other in the back. And slowly do squats.)
- Take advantage of your heels when you come up from the squatting position.
- It is recommended to do 10 per leg.
Without any break, move towards calf raises.
- Stand on the step or the block that you have placed in front of the machine.
- Keep only one leg at the edge, and the other leg should not contact the block.
- Slowly lift the heels and push forward. Remember to engage the calf.
- It is recommended to do 10 per leg.
Sumo Squats and Pull Through
Like the other supersets, we will start with the sumo squats and then move to pull through.
- Attach the rope at the bottom and stand facing the cable pulley machine.
- Keep your toes outwards along with your knees.
- Do squats! Remember to keep your upper body forward, back flat, and pelvis tucked.
Without any breaks, move towards pull through which, you are already familiar with.
We hope you’re going to crush some of these with the upcoming leg day. And why not? You get all the advantages and, frankly, it’s more fun and going, isn’t it? You can either do all of these cable machine exercises for your legs or add any of them to your regular leg routine. We know that you are pretty hyped up to get your legs and glutes solid and firm enough. Cheers for a better one!
We believe this article has helped you find out the best cable machine exercises for legs, especially cable squats. If we have missed out on something, please be open to us and contact us. Your valuable suggestions will undoubtedly help us to improve. We wish you all the best in your endeavor to possess perfect legs.
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