The 12 Best Lower Body Cable Exercises
The 12 Best Lower Body Cable Exercises
Incorporating some lower body cable machine exercises into your workout is a great way to build strength and muscular definition. Unlike free weights, the cable machine provides constant tension throughout the entire range of motion. It also offers varied angles and adjustable settings which makes it perfect for hitting all the major muscle groups in the lower body.
Below we will explore some of the best cable exercises for Functional Trainers or Cable Crossover. It'll elevate your next leg day and take your results to the next level.
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1 - Front Foot Elevated Lunge
Muscles Targeted - Glutes, quads, hamstrings, and calves.
• Greater range of motion due to the front foot being elevated (when compared to a standard lunge).
• Constant resistance throughout the lift.
• Increase in stability due to the core having to work harder to resist the cable and maintain balance.
• Improves muscle imbalances by working one leg at a time.
2 - Bulgarian Split Squat
Muscles Targeted - Glutes, quads, hamstrings, and calves.
• Improves balance and stability due to working one leg at a time.
• More range of motion due to the elevation of the back foot.
• Reduced spinal load because you are front loading the exercise.
• Better form and technique as you can follow the cable resistance path.
3 - Goblet Squat
Muscles Targeted - Glutes, quads, hamstrings, calves, and core.
• Better core activation because of the forward pull from the cable, meaning the core requires more engagement to remain stable.
• Versatile and safe as it’s easy to load and to modify the resistance for all levels of strength.
• Greater time under tension (when compared to a free weight squat).
4 - Sumo Squat
Muscles Targeted - Glutes, quads, adductors, calves, and hip flexors.
• More activation for the glutes and inner thighs due to the wide stance and the feet being turned out (compared to a goblet squat.)
• Better range of motion as the wider stance helps achieve a greater squat depth.
5 - Hamstring Curls (Lying and Seated)
Muscles Targeted - Hamstrings.
• Muscle isolation.
• Reduced lower back stress, as you’re lying down or seated, it will minimise any lower back involvement.
• Enhanced muscle balance.
• Injury prevention as strong hamstrings help to stabilise the knee joint and improve movement mechanics.
• Perform these on Exercise Matting to be more comfortable.
6 - Standing Calf Raise
Muscles Targeted - Calves.
• Improves balance and stability.
• Constant tension throughout.
• Adjustable weight which allows gradual progression.
7 - Standing Hip Adduction
Muscles Targeted - Adductors.
• Improved hip stability.
• Promotes functional strength, agility, lateral movement and lower body stability.
• Better balance and core engagement due to it being a unilateral exercise.
8 - Standing Hip Abduction
Muscles Targeted - Abductors.
• Improved hip stability.
• Strong hip abductors help to stabilise the pelvis and knees reducing risk of injury in activities like running and jumping.
• Improved functional strength, agility and lateral movements.
9 - Single Leg Romanian Deadlift
Muscles Targeted - Glutes and hamstrings.
• Cable allows constant tension throughout.
• Helps to build strength, and balance in the hips and entire posterior chain.
• Promotes better posture.
• Increases stability in the lower body.
10 - Deadlift
Muscles Targeted - Glutes and hamstrings.
• Functional strength development as the cable deadlift mimics day-day movement patterns like picking something up off the floor.
• Improves overall strength and power.
• A great low impact alternative to your traditional barbell deadlift.
• Easy to modify for all fitness and strength levels.
11 - Squat Row
Muscles Targeted - Quads, traps, and lats.
• Improves strength, coordination and balance due to performing the squat and row in unison.
• Encourages good posture.
• Great choice for a beginner as it is easy to set up, load, and work through a great functional pattern.
• Improves core stability and strength.
12 - Cable Kickback
Muscles Targeted - Glutes.
• Isolates and strengthens the gluteus maximus.
• Improves overall lower body power, especially in sports like running.
• Improves core stability by the need to maintain balance throughout the movement.
• Minimises stress on the knees which makes it a safer option for glute training.
Performing these lower body cable machine exercises will help contribute to a well-rounded and effective lower body workout. These exercises provide you with versatility and are great options for all fitness levels. They’ll lead to improvements in your strength, stability and muscle definition as well as overall improvements in your functional strength and performance.
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