A cable machine isn't just for your upper torso; it can provide a superb leg workout. Your hamstring, quads, glutes, and bum can all be toned and trained using a cable machine. Here's how to approach it.
Using Cable Machine For Legs
You'll always be working your arms out slightly when using a cable machine for a leg workout. For this reason, it's important to not schedule this session directly after intensive upper-body training – your arms will be tired, which will lead to poor form.
This is especially true if you're doing exercises like cable squats. These are just like regular squats, but you hold the handles in front of you at a 45-degree angle. It places extra pressure on your legs as you rise and works out your hamstring, quads, and glutes. Tired arms mean that your back will try to compensate, which isn't wanted.
Keeping your back straight and straining it as little as possible is key to using a cable machine for a leg workout. Most exercises involve bending down to some degree, so work on your back posture at a low weight before trying more strenuous workouts.
Hamstring Workout On Cable Machine
One of the best hamstring workouts is a pull-through. For this exercise:
- Stand in front of the machine. Pull a rope handle through your legs so that it's in front of you.
- Stand upright with your arms slightly in front of your body at hip height. Grasp the rope handle with both hands.
- Keeping your legs almost straight and your back straight, bend down until the handle is between your knees.
- Pull back upwards until you're in a standing position.
This is a powerful hamstring workout that also works your glutes and bum. Remember to lightly warm up your hamstrings and stretch beforehand – hamstrings are vulnerable to tears.
Another good hamstring workout is the Romanian deadlift. This is great for toning your bum. Attach a pull handle to the cable machine and bend directly forward, keeping your back straight. Straighten up to work your hamstrings and glutes. Stop if you feel your back beginning to ache.
How Do You Hit A Quad On A Cable Machine?
Squat walk-backs are a great way to hit your quads. Using a 2-handed pull handle, assume a squat position and walk backwards for four small steps, raising the weight further as you retreat. This provides an intense workout for your quads and glutes – you'll have a toned bum in no time.
You could also try reverse lunges. Use a rope handle hand and lift it behind your head, bracing your arms with your elbows tucked in front of you. Do lunges just as you usually would but remain on the spot – the added weight helps build your quads, and it's a great way to benefit from lunges without needing a wide space.
Glute Workout On Cable Machine
Another type of squat that's great for your glutes is the pistol squat:
- Ideally, use a 2-handed rope handle or bar.
- Hold the handles close to your chest and face upwards.
- Train one leg at a time, holding the other leg out in front of you. Squat using the leg you're standing on – this is why the conjoined handle is important, as it helps retain balance.
Most cable machine leg workouts are great for your glutes. It's an incredibly effective way to get a toned bum while building leg muscle.
Getting a Cable Machine for Your Home Legs Workout
A cable machine can be used to work your entire body. Make leg day more effective and accessible by discovering our range of cable machines for home use.