10 Best Cable Machine Squats Exercises to build up glute and leg muscles
The cable machine Squats is in trend because it lightens the load of pulling and pushing the weight. The cable machine promotes you to develop each and every muscle in your body, which is easily available in any gym. The cable machine squats is also used to develop chest area, abs and triceps, which only raised the question about legs and glute. There is another exercise which is especially used in gym to develop abs, calves, hamstring biceps is known as cable squat rows or row squats. Now we will talk about how cable machine is useful to build up legs and glute muscles, and what are the exercises you can do for it.http://shorturl.at/exyF3
1.Cable Machine Squats
The cable machine Squats exercise helps you to work on your quads, hamstring, glutes etc. It should be followed by using certain instructions:
The first step will be attaching the narrow grip handle or straight bar to the bottom of the cable machine. Grasp your handles in the enlarged hands and exclude the cable out in a few steps.
Keep your body straight and push your hips back while keeping your weights on your heels, then you should bend your knees and then let the squat down
You have to stop when the thighs are equally parallel to the ground, and then you have to hold for second in the same position.
Now, slowly try to stand back straight up, and before you go to next count down squeeze your glutes hard at the time of movement.
Repeat this for 12-15 times for one time process.
2.Cable Alternating Step – Ups
Because of this exercise the muscles which are going to work are VMO, glutes, calves, quads, etc. It should be done by following certain instructions:
First step will to place the bench or box in front of the cable machine and placing it at that height where you find easy to exercise. Keep the box or table as suitable to your position and place your foot on that equipment, where your thigh should be parallel to ground.
After this attach the handle on each side at the bottom of the cable machine Squats and then hold it in each hand.
Spread your arms holding the cables and then step on the box or table, keep your weaker leg first. Keep your chest up and spine neutral throughout the exercise. You have to push in the middle of the foot unless you step on to the table or bench. When you reach this stage, you must stand on your both legs on the bench.
Now step back and come down, then start again with the same process, but with another foot.
3.Cable Pull Through
Due to this exercise, hamstring and glute muscles will develop. This exercise should be followed by using certain instructions:
Attach a rope handle at the bottom of cable machine.
Now, hold the rope handle and step on to the cable in such a way that the rope should be in between your legs. Stand in a way that your back faces the Cable Machine Squats .
Go few steps forward which will make some space to work out.
Extend your arms and then stand straight with holding the handles.
Your spine should be neutral and knees must be bent throughout the exercise. Allow your hands to drive through your legs and then behind you. During this step, you should feel a little stretch in your hamstring.
From this step, you have to engage your glute muscles and then pull back to the standing position with squeezing at the time of the movement.
Don’t stand for a long time before going to next round of exercise.
4.Cable Romanian Deadlifts
the muscles which will work are glute muscles and hamstring. This exercise must be done by following certain instructions:
Join the straight bar handle at the bottom setting at the Cable Machine Squats .
You have to hold the bar as per your shoulder’s width. Stand on your feet as per your hip’s width, and exclude the cable out.
Now starting must be done by standing in a straight posture, and then hold the bar and extend your arms with holding the weights on your heels. Slightly bend your knees with a neutral spine, and then push your waist area backward along with lowering your chest downwards at the point of your feet, and place your bar towards the cable machine, which will creates stretch in your hamstring.
Use your hamstring and glute muscles to stand back in the original position.
5.Cable Calf Raises
In this exercise your calves are worked out. This exercise should be done by following certain instructions:
First step will be to place weight plate or step in front of the cable machine, which will help you to stand on it with appropriate balance.
Join the straight bar handle at the bottom setting of the cable machine.Now you have to put down your heels down, and push your toe’s tips till your calves are in total contract. Don’t spend time in lower position. Come back at starting position by pushing straight. Maximum focus must be on your calves.
6.Cable Single Deadlift
In this exercise your hamstrings, adductors and glute will work out. This exercise must be done by following certain instructions: In first step attach the handle at the bottom setting of Cable Machine Squats.
It seems critical to understand but you have to do it well. Now hold the cable properly in stretched arms , which should be in opposite hand to working leg.
Now try to stand up while keeping your foot close together and then hinge forward from the hips keeping your one leg on the ground and the other behind you by keeping your spine neutral. Your core must be engaged as it provides balance. Your leg should go up, in order to face your chest down to complete the exercise.
Now, your aim must to keep your back and floating leg parallel to ground, and this must be done before you occupy your glute squeeze and coming back up to the starting position. Keep this process continuous and slow, and before you change sides, do all of them on one leg.
7.Cable Squat Walk – Out
In this exercise your glute, hamstring and quads will work and develop. This exercise should be done by following certain instructions: Joint the straight bar handle or rope handle at the bottom of Cable Machine Squats.
Hold the cable joint by extended arms and then walk few steps away. Hold the squat position and then hold it for a while to maintain the spine position, lift your chest up, then take six steps back, then next up take six steps forward. Make sure that your weight must be on heels and also try to not collapse your knees inwards.
8.Cable Reverse Lunge
In this exercise your glutes and quads will work. This exercise should be followed by using certain instructions: In first step attach the rope to bottom settting Cable Machine Squats.
Your back should be facing cable machine and with your head swivel under the cable which will keep the cable behind your head and your hands will be above your shoulders.
Walk few steps away, so you can perform reverse lunge properly. Keep your legs ready to start with the width of your shoulders, then take much steps backward, then bend your knees, and then lower yourself to the ground. While doing the lunges, make sure that your chest is upwards and weight on your front foot heels. After this start the whole process again.
9.Cable Assisted Pistol Squat
In this exercise your calves, glutes and quad muscles will work. This exercise should be done by following certain instructions:
Joint the narrow grip at the top of the cable machine to exercise the cable assisted pistol squat, which can be attached to the height of your waist.
Now you have to pull the handles towards your chest but stand few steps away from the cable machine so that you can perform it well.
Start the push squat lowering down with one leg, and then come back to the original position with the help of your heels. You have complete all exercise round on one leg before changing the exercise process with the other leg.
10.Cable Front Squat
In this exercise your glute, hamstring, and quad muscles will work. This exercise should be done by following certain instructions:
Join the straight bar handle at the bottom setting of Cable Machine Squats . Your face should towards the cable machine , then hold the handle with an underhand grip. Pull the handle, which should be facing your chest upwards in which the position of your hand will be by collar bone, and the bar will be going across the chest.
Now, set the core and push it back, up and down in a squat posture while grasping the bar opposite to the chest. You have to pause at the bottom position and then you have to pull back up with the help of your heels and come back in the standing position. Squeeze the glute muscles at the time of movement.
The Cable Machine Squats is useful for underdeveloped leg and glute muscles.
Most of the above mentioned exercises https://gymerboy.com/13-best-cable-squats-machine-exercises-that-build-full-body-strength2020/