Last Updated On August 13, 2023
Do you want to build bigger and stronger legs?
Cable machines offer many advantages over free weights and other traditional resistance training equipment. Plus, they’re easier to use than conventional weights.
If you've been looking to include cable exercises that do more than just stretch your hamstrings, we’ve compiled a list of the best exercises for legs that will help you increase your strength and grow your leg muscle.
Continue reading to learn more about cable leg workouts and their benefits!
6 Benefits Of Using A Cable Machine For Legs
1. Increases Strength & Muscle Definition
Compared to free weights, the cable machine offers constant tension. This means that your workouts will be more effective since the constant tension allows for greater muscle fatigue with less overall volume.
Cable machines allow you to isolate each leg muscle (including your quads, glutes, hamstrings, and calves) from a variety of angles for optimal muscle gains.
2. Improves Form & Decreases Risk Of Injury
Improper form, which is most prevalent when using free weights, is one of the main reasons for injuries in the gym. This is due to the lack of a fixed plane of motion.
Since cable machines offer a more direct plane of motion, they offer a decreased risk of injury. This means you’re able to increase the weight (without needing a spotter) and train to failure.
3. Increased Range Of Motion
When you perform exercises that allow your joints to move through their complete range of motion, you will experience greater results in both muscle growth and strength.
Additionally, it will enable you to become more flexible and mobile. By altering your body position and cable angle, you have more control over the range of motion.
This allows you to use more stabilizing muscle fibers as well.
4. More Efficient
Using free weights can be time-consuming since you have to rack the weights each time.
However, using a cable pulley machine is more time-efficient since you’re able to quickly switch between weights by just changing the pin to the desired weight.
5. Constant Tension
As mentioned, one of the greatest benefits of using a cable pulley machine is that there is constant tension, regardless of the portion of the lift you’re in.
With free weights, the resistance curve is either ascending or descending, with the extended position being the toughest part of the lift.
However, with the cable machine, the lift with be equally difficult in both phases of the lift.
6. Versatile
The cable machine is one of the most versatile machines on the gym floor, regardless of the muscle area you are training.
By simply adjusting factors like load and body position, you can efficiently target a variety of muscles through various ranges of motion.
Suggested Equipment - Best Cable Crossover Machines
Tips For Incorporating Cable Leg Exercises Into Your Workout
According to recent studies, there is little difference between training the main muscle groups once per week versus three times per week when striving to maximize muscle growth.[2]
Instead, the volume of your resistance training (the number of sets and reps you're performing) is what impacts your muscle growth most.
Working the same muscle area more than once a week tends to result in worse results than sessions with higher volume (such as 3 sets of 12 reps or even 4 sets of 8 reps).
Reps And Sets For Muscle Strength
For improving muscle strength, the National Strength and Conditioning Association (NSCA) suggests that the best reps and sets for strength are:[3]
Reps And Sets For Muscle Hypertrophy
For improving muscle size (hypertrophy), use a set and rep range of 3-6 sets of 6-12 reps, with a break between sets of 30-90 seconds.
Rest intervals also influence whether you're concentrating on increasing muscle mass or strength, with strength workouts often requiring longer recovery time than workouts that promote hypertrophy.
12 Best Leg Exercises On A Cable Machine
As you can see, there are plenty of benefits for including cable machine exercises on your leg day.
I often program my clients to do a variety of leg exercises on the cable machine as they are able to target the muscles from different angles and it keeps their training varied and interesting.
If you want to grow strong legs that look great then read on as I'm bringing you my favorite leg exercises on a cable machine.
1. Cable Goblet Squat
Squats are perhaps one of the best lower body exercises you can do to build bigger and stronger quads.
While the load position in a standard back squat puts you at a higher risk for injury, a goblet squat eliminates that risk while still targeting the quads and glutes.
Goblet squats are often done using a dumbbell or kettlebell. However, using a cable machine is not only more convenient, but you're also able to sit back further and achieve a deeper squat.
Cable goblet squats are a great workout for beginners and more experienced lifters alike.
For maximum glute engagement, you can use a resistance band around your lower quads. To target your quads more, you can place weight plates underneath your heels.
Benefits:
- Great exercise for hypertrophy and training higher rep ranges.
- Easy variation to learn before using a dumbbell or kettlebell.
- Good variation for those who need more stability than free weights.
How To Do A Cable Goblet Squat:
- Using either the rope attachment or a close grip handle - set it to the low cable pulley position.
- Take a step backward and stand with your feet shoulder-width apart.
- Bring the handle to your chest, holding it below your chin.
- With your core engaged, retract your shoulders.
- Drop down into the squat position until your legs are parallel to the floor.
- Hold for 2-3 seconds and slowly return to starting position.
- Aim for 4 sets of 10-15 reps.
Tips From A Trainer!
If you struggle to get to full depth due to tight ankles, try raising your heels slightly using small weight plates. You'll notice a huge difference to holding a better position with your heels elevated.
Related Article - Do Squats Make You Shorter?
2. Cable Pull-Through
If you’re looking for the best glute exercises, cable pull-throughs are a great option!
The main advantage of this cable machine exercise is that you’re able to load your glutes and hamstrings without placing a lot of strain on your back.
Additionally, cable pull-throughs help to strengthen your hip hinge movement (which is needed for exercises like deadlifts).
This exercise is excellent for your glutes. If you want more exercise idea to blast your butt, check out our guide to the best gym equipment for glutes.
benefits:
- Safer exercise for those with a weak core or back pain.
- Effectively strengthens the hamstrings and lower back.
- Good assistance exercise to develop posterior chain strength.
How To Do A Cable Pull-Through:
- Start by setting up the rope handle on a low pulley cable machine.
- Standing with your back to the weight stack, step forward until you feel adequate tension.
- With the cable between your legs, assume a wide-stance position.
- Hinge forward, allowing your arms to travel back between your legs. Be sure to keep your arms straight and avoid rounding your back. Maintaining a neutral spine, go until you feel a deep stretch in your hamstrings.
- Pause for 2-3 seconds, and then drive your hips forward, back to the starting position.
- Aim for 4 sets of 10-15 reps.
Tips From A Trainer!
Squeeze your glutes when your hips are extended but be careful not to push them too far so your hips are in front of your shoulders. Hips and shoulders should be stacked and core engaged in the end/start position.
3. Cable Front Squats
The front squat is similar to the goblet squat, except that your hand positioning will differ slightly.
Where goblet squats are ordinarily done using a dumbbell, front squats are done using a barbell. This means that you’ll want to mimic using the barbell by using a straight bar handle instead.
Some people find this cable machine leg exercise more difficult than the barbell version since it can be difficult to maintain your balance and keep the bar stable against the resistance of the cable.
This exercise is a great alternative to barbell front squats if you only have a cable machine or functional trainer at home.
benefits:
- The upright position promotes better ankle flexion.
- High activation of the core.
How To Do Cable Front Squats:
- Using the straight bar handle, set the cable machine to the low cable pulley position.
- Take a step backward and stand with your feet shoulder-width apart.
- With your palms facing up, bring the cable attachment up to your collar bones.
- With your core engaged, retract your shoulders.
- Drop down into the squat position until your legs are parallel to the floor.
- Hold for 2-3 seconds and slowly return to starting position.
- Aim for 4 sets of 10-15 reps.
Tips From A Trainer!
I'll always remind my clients don't let your elbows drop as you squat down, you need to actively push them upwards. If the elbows drop, your chest will drop and this will promote a poor movement pattern.
4. Cable Deadlift
Deadlifts are perhaps one of the more effective exercises you can perform.
In fact, a 2018 study conducted on the health and performance benefits of the squat showed that deadlifts have numerous mechanical properties that are beneficial for enhancing functional strength and athletic performance.[1]
Using a cable machine for deadlifts is ideal for beginner lifts. Not only is it safer, but it's also easier on the lower back.
Deadlifts work a wide range of muscles at once and the cable machine version is no different. With this cable machine leg workout, you’ll be training your entire posterior chain.
This includes your quads, glutes, and calves - as well as your back and core muscles too. To target your hamstrings more, try a stiff leg deadlift instead.
benefits:
- Good for beginners or those with injuries.
- Full body strengthening exercise.
- Low impact exercise and suitable for those with weaker joints.
How To Do A Cable Deadlift:
- Begin by setting up the straight bar attachment to the cable pulley at its lowest position.
- Take a step backward until you feel tension on the cable, and stand with your feet shoulder-width apart.
- With your arms straight, hinge forward with a slight bend in your knees.
- Stop right before the point at which your back wants to round and hold for 2-3 seconds.
- Get your back and floating leg parallel to the ground before you drive up, returning to the original standing position.
- Repeat for the desired reps ( aim for 4 sets of 10-15 reps).
Tips From A Trainer!
I always remind my clients this exercise is a hinge exercise, not a squat. If you bend your knees too much and don't push your hips back you'll be taking tension away from your posterior chain.
Related Article - Should You Deadlift On Back Or Leg Day?
5. Cable Squat
Cable squats (also sometimes called cable squat rows) are a great compound exercise that targets both the upper body and lower body.
If you’re looking for cable hamstring exercises, this is a great option!
The primary muscles worked include your lats and quads, while secondary muscles worked include your hamstrings, calves, biceps, and abs.
benefits:
- Promotes better hip flexibility.
- Great variation for those who want to achieve better muscular hypertrophy gains.
- Strengthens the connective tissue within and surrounding the knees.
How To Do Cable Squats:
- Using the rope handle, set the pulley of the cable machine at its lowest position.
- Take a step backward until you feel tension on the cable.
- Bend your knees, ensuring that your knee joint doesn’t go past your heels, and drive your hips backward. Maintain a straight back and engage your core.
- Drop down into the squat, pausing at the bottom of the rep.
- Drive up, pushing your heels into the floor, to return to the starting position.
- Aim for 4 sets of 10-15 reps.
Tips From A Trainer!
I often see people's hips tuck under at the bottom position of the cable squat. Go as low as you can whilst maintaining good upper body position and a neutral pelvis (don't allow it to tuck under).
6. Standing Cable Hip Extension
The standing cable hip extension is an excellent cable-only leg workout that targets the glute and hamstring muscles.
It’s a great isolation exercise that trains one leg at a time, focusing on just these muscles without involving another muscle group.
This ankle strap leg exercise is simple and easy to do, making it an ideal option for beginners.
benefits:
- Very effective exercise to isolate the glutes.
- Great exercise to accumulate training volume without risk of injury.
- Trains each side separately and improves muscular imbalances.
How To Do A Standing Cable Hip Extension:
- Attach the ankle strap to your right leg and assume a standing position in front of the cable machine. Hold onto the cable machine for stability.
- While balancing on one leg (your supporting leg/left leg), drive your right leg backward and up. Ensure that you keep your legs straight and avoid kicking backward.
- Pause at the top of the rep before slowly returning to the starting position.
- Without letting your foot touch the ground, repeat the movement using the same leg.
- Repeat for the desired amount of reps before switching to your left leg.
- Aim for 3 sets of 10-12 reps per leg.
Tips From A Trainer!
It's never good watching someone put on too much weight and try to swing their legs. Choose a weight you can keep the movement under control.
7. Standing Cable Calf Raise
Standing cable calf raises are a great way to train your calf muscles. When creating your list of workouts incorporating cable leg exercises, this one is a must-have!
With this exercise, you can either train one leg at a time to prevent muscle imbalances or train both legs with increased resistance cables.
To get the most out of the exercise, ensure that you drop your heels below your toes at the bottom of the rep.
This will help you to train with a full range of motion, extending and contracting the calf muscles as much as possible.
benefits:
- Provides a stretch on the calf with the heel dropped position.
- Promotes strong calves which is important to reduce risk of injury.
- Effectively grows the size of the calf.
How To Do A Standing Cable Calf Raise:
- Begin by setting up the belt attachment to the cable pulley at its lowest position.
- Place a block or step in front of the machine and step up onto it, with your heels off the edge of the step. Hold onto the machine for stability.
- Rise up into the calf raise, pausing at the top of the rep for a second.
- Then, lower your heels down, allowing them to drop below the step. You should feel a good stretch in your calf muscle. Pause at the bottom of the rep before driving back up for another rep.
- Aim for 4 sets of 10-15 reps.
Tips From A Trainer!
You can also perform this exercise one side at a time which is great for improving muscular imbalances and improves balance and core stability.
8. Cable Hip Adduction (Inner Thigh)
The hip adductors are situated in your inner thighs and consist of three muscles: adductor longus, adductor brevis, and adductor magnus.
This exercise is an excellent way to isolate and train these muscles exclusively.
benefits:
- Isolates inner thighs.
- Decreases your risk of injuries during sports or other exercises in the gym.
- Creates stronger hips which is important as you age.
How To Do Cable Hip Adduction:
- Using the ankle strap, set the pulley of the cable machine at its lowest position.
- Standing beside the weight stack, attach the strap to the leg closest to the machine.
- Take a step away from the machine so that your training leg is positioned at a 45-degree angle.
- Hold onto the machine for stability and place your other hand on your hip.
- Then, keeping a neutral spine and straight leg, sweep your training foot in front of the other.
- Slowly return to its original position and repeat for the desired amount of reps.
- Aim for 3 sets of 10-12 reps per leg, alternating legs between each set.
Tips From A Trainer!
You're not building maximal strength exercise, use a weight that challenges you but you do not struggle to move. Perform without using momentum.
9. Cable Hip Abduction (Outer Thigh)
While the previous exercise (hip adduction) worked the inner thigh, this one (hip abduction) targets the outer portion instead.
The hip abductors also consist of three muscles: the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL).
These muscles are important for moving your legs away from your body, as well as helping to rotate the legs at the hip joint.
benefits:
- Helps prevent hip and knee pain.
- Strengthens and stabilizes the hip.
- Effectively targets the glutes and builds more strength.
How To Do Cable Hip Abduction:
- Using the ankle strap, set the pulley of the cable machine at its lowest position.
- Standing beside the weight stack, attach the strap to the leg farthest from the machine.
- Hold onto the machine for stability and place your other hand on your hip.
- Then, keeping a neutral spine and straight leg, lift your leg out laterally.
- Slowly return your leg to its original position and repeat for the desired amount of reps.
- Aim for 3 sets of 10-12 reps per leg, alternating legs between each set.
Tips From A Trainer!
I usually need to remind my clients to keep their body still whilst going through the movement. Only your hip should move.
10. Cable Standing Leg Curl
Unlike regular leg curls, this exercise combines both knee flexion and hip extension to create a more thorough hamstring workout.
Since the cable machine does not offer support, you’re forced to stabilize your entire body during the movement. This makes it a more challenging workout too.
This exercise is the perfect alternative to standard leg curls, which often require a specialized machine.
benefits:
- Builds stronger hamstrings which helps reduce risk of injuries.
- Challenges the muscle through the entire movement.
- Promotes better sports performance, especially for sprinting and jumping.
How To Do A Cable Standing Cable Leg Curl:
- Begin by attaching the ankle strap to one leg with the cable pulley at its lowest position.
- Stand facing the machine, holding onto it for stability.
- With your working leg off the floor, pull the cable backward by bending the knee until fully flexed.
- Slowly lower the weight stack, bringing your foot in front of you until almost fully extended.
- Aim for 3 sets of 10-12 reps per leg, alternating legs between each set.
Tips From A Trainer!
You can also do this exercise lying on your front. This removes the ability to use momentum and keeps the exercise stricter with more tension on the working muscle.
11. Cable Front Lunges
When it comes to quad cable exercises, front lunges are an excellent choice! This exercise focuses primarily on the quads, but the glutes, abs, and calves are also worked.
Although cable lunges do require you to have good balance, they work all of the same muscles as cable alternating step-ups do, without the need for a step.
This makes them the better option of the two.
benefits:
- Promotes better balance between both sides of the glutes.
- Actives the core.
- Creates less strain on the joints.
Read Also - Benefits Of Lunges
How To Do Cable Front Lunges:
- Using the rope handle, set the pulley of the cable machine at its lowest position.
- Standing faced away from the cable, hold the rope with both hands using an overhand grip. The rope should be positioned at your shoulders.
- Keeping your upper body straight, take a step forward and bend your knees to create a 90-degree angle.
- Drive your leg back up to the starting position and switch legs.
- Aim for 4 sets of 10-16 reps, alternating legs between each rep.
Tips From A Trainer!
Always ensure your hips and shoulders don't twist during the movement. Keep everything square and your core engaged.
12. Cable Squat Walk Outs
As the name suggests, this squat variation exercise entails walking in a squat position. While simple, it’s a tough and leg-burning exercise!
This exercise targets your quads, glutes, and hamstrings.
benefits:
- Great finisher exercise to fatigue the muscles.
- Builds rounder looking glutes.
- Easy exercise for beginners to perform.
How To Do Cable Squat Walk Outs:
- Using the rope handle, set the pulley of the cable machine at its lowest position.
- With an overhand grip, hold the rope, and take a few steps back. Your arms should be straight out in front of you.
- Squat down until your thighs are parallel to the floor.
- Ensure that your upper body remains in an upright position and avoid rounding your lower back. Engage your core and retract your shoulders.
- While remaining in a squat, take 6 steps backward and then 6 steps forward to complete the rep.
- Alternate the starting leg with each set.
- Aim for 4 sets of 3-5 reps.
Tips From A Trainer!
Remember to stay low! As your legs fatigue, you'll start to rise up but to really challenge yourself keep a nice low position and you'll feel the burn!
The Anatomy Of Your Legs – Learn To Target Specific Muscles
I often hear the question, "but are cable leg exercises effective?" The answer is yes - and adding cable leg exercises to your training program is a great idea!
The cable machine is an extremely versatile piece of equipment, allowing you to work just about every muscle group, including all the leg muscles.
What makes a cable leg workout so great is that you're able to target the quadriceps, glutes, hamstrings, and calves without exerting any compressive stress on your spine.
Understanding the anatomy of your legs will help you to learn how to target specific muscles. Here is an overview of each muscle and its function:
1. Quadriceps
One of the strongest muscles in the body is the quadriceps. As the name suggests, the quadriceps (or quads) are made up of four individual muscles.
This includes the three vastus muscles and the rectus femoris. The main extensor is located in the front of the thighs, and it aids in straightening the leg at the knee.[4]
2. Hamstrings
The hamstrings are made up of three muscles, the biceps femoris, semimembranosus, and semitendinosus.
They start under the gluteus maximus at the back of the thigh, attach to the tibia, and control hip and knee movement.
3. Glutes
The glutes are made up of three main muscles - the gluteus maximus, gluteus medius, and gluteus minimus.
Situated at the back of the hip joint, their primary function is to keep the body in an upright position.
4. Calves
The calves are essential for the mobility of the ankle, foot, and toes.
They also consist of three major muscles - the gastrocnemius, soleus, and plantaris. Interestingly, not everyone has the plantaris muscle as it’s absent in about 7-20% of individuals.[5]
Cable Machine Leg Exercises – Your Questions Answered
Yes, you can! To do a leg press with a cable machine, you’ll lie on your back with your head closest to the machine and the ankle strap attached to your ankle.
Then, without raising your hips off the ground, you’ll bring your knee up to your chest.
Straighten your leg to complete the rep, ensuring that you contract your quad when your leg is extended.
Yes, you can do leg extensions with cables. You’ll need to place an upright bench in front of the cable machine and attach the ankle strap to your ankle.
Sitting on the bench, extend your leg out - ensuring that you stop before your knees lock. Hold for a second and return to the starting position to complete the movement.
Repeat for the desired amount of reps.
Absolutely! Cable machines are an excellent way to grow your glutes since they allow you to target all three glute muscles (Gluteus maximus, medius, and minimus) using a single machine.
By doing various glute-focused cable exercises, you’ll be able to grow your glutes in no time!
After starting a leg workout, you can start to see some results in as little as 2-4 weeks. Your endurance will improve, and your legs will appear slightly more toned.
Overall though, it does take 3-4 months for any significant results - depending on your level of fitness when starting.
There are several cable machine exercises you can do to hit your quads. This includes exercises like cable squats and squat variations, lunges, deadlifts, and more.
Check out our list of the best cable leg exercises for some excellent quad-focused cable exercises.
It’s just another term for a cable machine.
Since the cable pulley system allows for an unlimited range of motion, it offers a wide range of options to safely strengthen and improve injured muscles.
For this reason, it’s often used for rehab exercises and for doing functional training.
Conclusion
That wraps up our guide to the best cable leg exercises. Using a cable machine for leg workouts allows you to train your leg muscles through their ideal range of motion.
The different resistance angles are perfect for increasing targeted tension on the muscle.
Additionally, you’re able to do exercises like squats without the stress placed on your spine when using a barbell.
Now that you know what the benefits are, how to incorporate cable leg exercises into your workout routine, and what the best cable leg exercises are - you’ll be able to achieve your weightlifting goals in no time!
References:
- http://medcraveonline.com/MOJYPT/MOJYPT-03-00042.pdf
- https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2018.1555906#.YupAKnZByUl
- https://www.nsca.com/store/product-detail//INV/9781718210868/9781718210868
- https://teachmeanatomy.info/lower-limb/muscles/thigh/anterior-compartment/
- https://www.physio-pedia.com/Plantaris
