Complete Leg Workout | Cable Squat Machine

By | July 18, 2020
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How to do a cable squat


Begin the cable squat by standing in front of the cable machine, feet shoulder-width apart, feet facing forward. The cord (and accessory) should be low at your feet. Engage your core and keep your shoulders retracted to avoid slouching. Hold the accessory and slowly lower your body as if you are about to sit in a chair with your knees and hips bent; squat movement. Keep your knees aligned with your second and third toes to avoid stress on your knees. Don’t bend your arms during exercise, keep them straight! Tighten your gluteal muscles as you return to the starting position until your knees are fully extended again. Repeat this movement for as many desired repetitions within the set.

cable squat

When done correctly, this exercise can improve knee stability and strengthen the connective tissue within the knee. If levels of mobility and strength make it difficult for you to squat properly, then you can incorporate cable squats into your exercise regimen. Corded squats are great to use to want to increase your strength while improving your shape before taking it to the squat rack.

How to do a barbell squat


Climb up onto the bar and start by standing with your feet slightly wider than shoulder width. Instead of keeping your toes pointed forward, try pointing them slightly outward. Doing this allows you to open your hips as you go down to the bottom of the squat, improving depth and range of motion. Now involve your core and look ahead; don’t look at your feet and don’t look at the ceiling.

barbell squat

Squat slowly with control, falling until your legs are at least parallel (or lower, depending on your mobility). Return to the starting position by squeezing your glutes and quads to stand up.

Which is better: free weights or cables?


I would not say that one is better than the other. However, as mentioned above, using the cable machine is a great tool to use as you increase your strength while improving your shape and avoiding injury from using free weights. Keep in mind that the cable machine supports the weight you push or pull with the cables, causing your body to have a slightly less load. Some may find that cable squats are more beneficial in increasing range of motion throughout the exercise compared to traditional barbell squats. Additionally, with the cable machine, you are recruiting more stabilizing muscle fibers (eg, core; transverse abdomen) throughout the exercise. It’s best to incorporate both exercises into your exercise regimen to add more variety over the long term.

Common squatting mistakes


Whether you are squatting on the cable machine or squatting with a barbell, there can still be mistakes when doing the exercise itself. Here are some common mistakes to avoid:

? Raise your heels off the floor on your way to the standing position. You should be driving on your heels on the way up. This helps stabilize you better and the weight you are pressing, and also better activates the hamstring complex and gluteal muscles.

? Not reaching parallel. While squatting, your depth should be parallel or less if possible. To activate and maximize the muscles of the lower body, you must achieve parallel. Which means that the hip joint must go below the knee. The deeper your squat, the more your glute muscles will also activate. If you are struggling to reach this ideal depth, you may have little mobility and flexibility; ankle mobility, tight hip flexors, weak glutes or core, or poor pelvic alignment.

? Poor posture. Your chest should be up, shoulders back. Avoid slouching, looking up or down, or hyperextending your back. Keep your spine in a neutral position at all times, which is a good way to avoid these common mistakes

Complete Leg Workout with cable squats

Trainer Aaron

when you think about training legs often times the mind conjures up images of leg press or squats free weights or machines you don’t often think about cables as being a mainstay of a leg workout but I love cables for a couple of different reasons the first reason is that you’re able to get constant tension on the muscle and this is something that can be very hard to do in both machines and in free weights that constant tension on the muscle is one of the ways that muscles can grow so you’re able to shape the muscles and really get a quite different workout than you would from machines or free weights and the second reason I love cables is that you’re able to control the angle so you can adjust the pulley to higher low and you can get a ton of different angles

that you wouldn’t ordinarily get from a machine or from a free weight but you get that free weight motion so while you set the cable at a certain height you’re able to still control that range of motion so today we’re going to go through an entire cable leg workout and this is something that’s amazing for traveling so if you’re at a hotel you only have one cable you can get your entire workout in or if the gym is busy you can have that one spot in the gym where you can get your workout in now I have to say if people are waiting for the cables don’t be a hog and take the cable for the entire 30 to 45 minutes no one likes a person who hogs a machine but you know if it’s one of those things where you’ve got this space no ones looking for this space get your work out in it’s awesome it doesn’t take much time and it works every muscle in the legs let’s get into this workout

let’s start this work out with a few sets of reverse lunges now with this exercise I don’t have a ton of weight on the cable think it’s about 40 pounds and I’ve set the cable to about you’re four notches above the

cable squat

lowest setting using the EZ bar attachment here but you can use a straight bar or any attachment that allows you to extend your arms straight out now the idea with this exercise is to push your weight through the heels and as you push your weight through the heels and step back you’re going to push against or pull against the resistance of the cable and that’s going to allow you to activate the glutes and the hamstrings so it’s going to provide a little bit more in a different kind of resistance than traditional reverse lunges would and it’s also going to encourage you to keep your knee behind your toe let’s move into our first heavy exercise four sets of ten here this is a cable squat and this differs from the traditional squats that you’re counter balancing against the weight on the stack so you want to use your body weight maybe

cable squat

a little bit more and instead of like a traditional squat when you would just come straight up you want to think about coming out of that squat pushing up and back at the same time so it’s very important to brace your upper body against the weight keep everything nice and still nice and strong and really think about pushing up with your glutes and your hamstrings keeping your weight through your heels and I guarantee you’re gonna feel the exercise in your glutes and your hamstrings a lot more than you would a traditional squat and if you have trouble with traditional squats this is an awesome variation moving into our first superset this is a goblet squat grab your double D attachment it’s important to use this attachment

cable squat goblet squat grab

goblet squat grab

becauseit’s going to allow you to brace againstthe weight with your upper body it’sgoing to allow you to get your elbowsunderneath that handle and this willtake a lot of tension off the upper bodyand allow you to focus on just movingthe weight with your legs now again withany other squat you’re going to pushyour weight through your heels and thisone is no different so keep that weightthrough the heels keep your upper bodynice and tall and you’ll feel this andyourglutes your hamstrings and your quads Ireally just

goblet squat grab

focus on keeping your shoulders back and working against the tension of the cable now go directly into your RDL feet a little wider than shoulder-width make sure you keep your back nice and flat as you lower

rdls exercise

rdls exercise

single-leg rdls with dumbbell and cables

your self down think about pushing your hips back and then pushing your hips forward on the way up so upper body is simply bracing and stabilizing for you you shouldn’t be pulling at all with your arms or your back this is entire in that hip hinge and you’re gonna feel this one in your hamstrings glutes especially in that glute-ham tie-in Iknow it does not exist but if you want to get that separation between the gluts and the hamstrings this is an awesome exercise for that so with the other like with the other exercises brace

RDL feet

against the cable and use that to really engage those muscles 10 reps here to our next superset you’re gonna need a small plyo box or a couple of plates stack them up about a foot and a half away from the cable now set the cable to about hip height maybe a little bit lower and you don’t need a ton of weight here so

rear foot elevated split

rear foot elevated split

you’re going to do a front foot elevated split squat this is going to allow you to get your upper leg below parallel and is going to allow you to really recruit those glutes so this extra this work out is going to be a little bit more glute and hamstring centric now push your weight through the heels and think about bracing against the cable now start with the non-dominant leg so whichever leg is not your dominant leg you want to start with and the goal here is to get 10 reps on either side but let’s say you can only get

front foot elevated split squat

front foot elevated split squat

eight on your non-dominant leg then do 8 on your dominant leg and when you switch sides be sure that the left side and the right side are mirror images of each other and what this is going to do is it’s going to allow you to get a perfect perfectly symmetric range of motion on both sides unilateral exercises only

elevated split squat

work if you do them evenly on both sides don’t use a ton of weight here just use enough to where you can feel that resistance and where the last 2 to 3 reps should be challenging but doable just gonna tossing some calf work here so single leg calf raise the idea here too is to start with your non-dominant side and really focus on squeezing that calf at the top also focus on rather than lifting the heel think about pushing that heel forward towards your toe and when you think about pushing that heel forward you’ll find that you should be able to engage your calves a little bit more than if you were to just think about raising that heel 10 reps on each side but again if you can only do let’s say seven or eight on your non-dominant side do the

elevated split squat

the same number of reps on your dominant side and for each superset here you’re gonna take about 45 seconds to a minute in between and be sure to keep an eye on recovery in between sets and supersets this is going to help you keep your heart rate up help you burn more calories, okay moving on into another superset we’ve got cable sumo squats I like to use the rope attachment because we’redoing a superset here now with this sumo squat be sure you turn your toes out when you turn your toes out your knees should

sumo squat

sumo squat

follow the direction of your toes that’s with any kind of squat and just to maintain overall health and hereI’m not doing as much weight as the cable squat but still you want to do enough weight to obviously feel the muscles working and to train and push the weight through the heel slow and controlled range of motion here too I’m gonna step over the rope we’re gonna do some cable pull through so four sets often

sumo squat muscles worked

sumo squat muscles worked

here with the pull through ‘s think about keeping your back flat but roll your upper body forward and think about tucking that pelvis at the very top of the exercise what this is going to do is it’s going to give you so much more glute recruitment than if you were to keep everything completely flat so here think about at

sumo squat exercise

sumo squat exercise

the top almost making a C-shape with your body and it doesn’t make much sense and it doesn’t certainly doesn’t look pretty but you’ll definitely feel it much much more than if you were to keep just you know regular form here and tuck the chin at the top really squeeze if you enjoyed this video please consider subscribing new workouts come out all the time and keep in mind anytime you try something new it’s going to help you break through plateaus which can help you see results faster and can also keep the gym exciting interesting and challenging thanks.

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