10 Amazing Cable Machine Exercises for Legs & Glutes 2021

The cable machine is a gym machine that provides an endless opportunity to train every muscle group in your body! You often see cable machines being used to train chests, triceps, and abs … but what about legs and glutes?

Read on to make sure you don’t miss the amazing exercises that can be done for your feet and glutes using a cable machine.

10 Best Leg and Glute Cable Machine Exercises
Below you can learn about 10 power tricks to work your legs and glutes from top to bottom (excuse the punishment). And all you need is a cable machine! Technique is important to maximize the benefits of each exercise, so pay full attention to form notes and video demonstrations.

You will also get to know the workouts of a small example below to implement these new exercises!

  1. Cable SquatsMuscles worked: glutes, quads, hamstrings

10 amazing cable machine exercises for legs and glutes
Cable exercise

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The cable machine is a gym machine that provides an endless opportunity to train every muscle group in your body! You often see cable machines being used to train chests, triceps, and abs … but what about legs and glutes?

Read on to make sure you don’t miss the amazing exercises that can be done for your feet and glutes using a cable machine.

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10 Best Leg and Glute Cable Machine Exercises 2021


Below you can learn about 10 power tricks to work your legs and glutes from top to bottom (excuse the punishment). And all you need is a cable machine! Technique is important to maximize the benefits of each exercise, so pay full attention to form notes and video demonstrations.

You will also get to know the workouts of a small example given below to implement these new exercises!

1Cable Squats


Safe and Effective Glute Workout – Cable Squats
Muscles worked: glutes, quads, hamstrings

Wall sit exercises: benefits and how to

Instructions:

Attach the straight bar or narrow grip handle to the lower setting of the cable machine.Grab the handle on the extended arms and take out the cable on a few steps.Keeping your weight in your heels, push your hips back and bend your knees, dropping down into a squat.When your thighs are parallel to the ground, or just stop down and stay in this position for a second.Stand straight at the top of the movement and squeeze your glutes before moving on to your next repetition.
Recommended Repeat: 12 to 15

  1. cable optional step

Muscles worked: glutes, VMOs, quads, calves

Instructions:

Place a box or bench in front of the cable machine. Ideally, you want to keep it at a height that when you place your foot on it, your thigh is parallel to the ground.


Attach a single handle to each side of the cable machine on the bottom setting and hold one in each hand.With the cables extended, first step on the bench with your weak toes. Make sure you keep your spine neutral and your chest up.


Push through the middle of your leg until you are standing above the bench. At this point, you should have both legs on the bench.
Step down with the same foot you had previously stepped on, starting your next repetition with the opposite leg.

Note that you can also do this exercise using one leg at a time, ie the amount of reps on your left foot and then the on x ‘amount of reps on your right foot.


Recommended repetition: 24 to 30 turns (12 to 15 on each leg)

  1. Cable pull through

Muscles worked: hamstrings, glutes

Instructions:

Attach a rope handle to the bottom of the cable machine. Hold one side of the rope handle in each hand and step over the cable so
that it is in between your legs. Your back should face the cable machine.Walk a few steps from the cable machine to give you room to work.


Begin by standing upright with rope handles on extended arms.With a slight bend in your knees and a neutral spine,hinges on the hips, drive them back and allow your hands / cable to go through your legs behind you. You should feel the stretch through your hamstrings.

From here, attach your glutes and pull back to standing position, giving them a nice squeeze at the top of the movement.Do not stay in a standing position for too long before moving on to your next repetition.


Recommended repetition: 10 to 12

  1. Cable Romanian Deadlifts

Instructions:

Attach a straight bar handle to the cable machine at the bottom setting.Hold the bar with an overhand grip, shoulder width.Take out the cable and do not spread your legs wider than hip width.Begin by standing upright, arms extended in your arms and holding the bar with your weight.With a slight bend in your knees and a neutral spine,

5 Cable Calf Raises

Recommended repetitions: 15 to 20

6 Cable Single Leg Deadlifts

Recommended repetitions: 15 to 20

7 Cable Squat Walk-Outs

Recommended repetitions: 15 to 20

8 Cable Reverse Lunge

Recommended repetitions: 15 to 20

9 Cable Assisted Pistol Squat