Cable Leg Exercises
Cable Leg Exercises
Learn how to get stronger calves, glutes, and quads with these cable leg exercises. Our cable exercise guide will open up a new world of gym possibilities.
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Hip Abduction
• Attach an Ankle Strap to a cable machine, just below knee height.
• Stand side on to the machine. Attach the strap to the ankle that is furthest away.
• Holding onto the machine for stability, move your working leg out and in.
FUNCTIONAL FITNESS: Hip abductions help you get stronger at sports such as football or rugby.
Kickback
• Set a cable machine to the lowest height. Place an attachment on your ankle.
• Lean forward, so you can hold onto the machine for stability.
• Lift your working foot up and back, kicking in a controlled movement.
WHY IT WORKS: The Kickback targets the glutes without balancing heavy loads on your back.
Lateral Lunge
• Set a cable machine on the lowest height,
• Stand side-on to the machine, and place one leg inside an ankle strap.
• Lunge your banded leg away from the cable.
GET GOOD FORM: Keep your torso straight.
Reverse Lunge
• Hold a D-Handle in your right hand, set to the lowest height on a cable machine.
• Send your left leg back and down, lunging to the floor.
• Push through your right leg to stand back up.
WHY IT WORKS: A cable machine makes reverse lunges easier, making it great for beginners.
Split Squat
• Place a Dual Cable Straight Bar onto your upper traps.
• Step your right foot forward.
• Lower your left knee to the ground.
• Stand back up to complete one rep.
TOP TIP: Complete all reps on one side before switching to the other leg.
Squat
• Connect a Dual Cable Straight Bar onto a functional trainer.
• Place it on your upper traps, and hold the bar on each side.
• Squat down, pushing through your heels to stand up.
VARIATION: You can also perform front squats with the same cable attachment.
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