This post contains 9 exercises you need to know about for the best cable machine leg workout.
If you’ve been looking for ways to ‘spice up’ your leg workouts then let me introduce you to these 9 awesome leg exercises using the cable machine!
A staple in any gym, the cable machine is a versatile piece of equipment that can be used to achieve various training goals such as increased muscle strength and muscle size, improving muscular endurance, and enhancing functional fitness.
Most cable machines have adjustable pulleys and interchangeable attachments that allow for effective training for pretty much any muscle group you can think of.
However, in this post, we’ll solely focus on how we can efficiently target our legs using the cable machine.
I’ll show you my favourite cable machine leg exercises and provide a sample cable machine leg workout for you to try in your next gym session.
If you’re eager to include the cable machine in your lower body workouts, keep reading this post for the perfect workout inspiration!
Benefits of using cable machines for leg workouts
You may be unsure if adding cable machine leg exercises to your workout is the right move for you.
To help you decide (and most likely convince you) whether to include some of these exercises in your next leg session, I’ve noted a few key benefits of using the cable machine during your lower body workouts…
Continuous tension throughout the exercise
Cable machines provide continuous tension throughout the movement, unlike free-weight exercises.
This will increase the intensity of each exercise since your muscles will be engaged the entire time.
If you struggle to feel your leg muscles working when you exercise, the constant tension should help improve your mind-muscle connection too!
Adjustable resistance for progressive overload
Ideal for targeting specific muscle groups with precision
Joint-friendly movement patterns
Cable machine leg exercises offer a full range of movement without excessive strain on your joints which you may experience with free weight exercises from trying to keep balance.
This makes lower-body cable machine exercises perfect for those who are recovering from injury or want to reduce the impact that’s placed on their joints when exercising.
The greater control offered by the cable machine also makes this piece of equipment suitable for beginners!
This allows new gym-goers to familiarise themselves with foundational movement patterns while benefiting from the additional support and balance provided by the cable machine.
Quick and easy to set up
There’s absolutely no time wasting in your leg workouts if you manage to get your hands on a cable machine!
Thanks to the large range of weights provided, you can quickly start your workout and adjust the weight accordingly without having to wait for a different piece of equipment to become available.
This makes it ideal for busy individuals who prefer to get their workout completed efficiently without spending too much time in the gym!
Muscle groups targeted in a leg cable machine workout
You can target all the major muscle groups in your lower body with this handy little machine!
To be more specific, these muscles include:
- The quadriceps
- The hamstrings
- The glutes, and,
- The calves
But that’s not all…
Since you’ll be required to stabilise your body throughout the movements, you’ll also be working your core at the same time!
This makes the cable machine a great 2-in-1 option for those wanting an effective core workout while simultaneously getting in a killer leg session.
How’s that for time-saving?!
3 Key Tips For Maximising Your Leg Workout On The Cable Machine
Focus on proper form
Maintaining correct form and using proper technique throughout each exercise is essential for avoiding injuries and getting the most out of your workout.
I’ve provided an explanation and linked a video for each recommended exercise to help guide you for a successful cable machine leg workout.
However, a good rule of thumb when performing any of these exercises is to keep your core engaged and back straight throughout the entire movement.
If you’re unsure if you’re doing this correctly, you can try looking at yourself in a mirror, or record and watch yourself back using your phone, or even ask a personal trainer for their opinion!
This may feel a little silly at first but it’s absolutely crucial to form good habits when you first try a new exercise to pave the way for incredible results in the future.
Incorporate progressive overload
This moves me nicely on to the next tip: incorporating progress overload weekly into your workout routine.
Progressive overload involves gradually increasing the intensity of your workouts over time and is crucial for muscle growth to occur.
To avoid your body from plateauing (which occurs if you stick at the same weight for too long) and thus hinder your results, try adding another rep or even increasing the weight you use every week.
The increase does not need to be dramatic, just enough so that you’re working that little bit harder than you were the week before.
If you would like to know more about different ways you can incorporate progressive overload into your training then check out my post: How To Grow Your Butt For Insane Results! (Science-Backed Tips)
Adjust the settings and attachments according to your goals
This brings me to the final key piece of advice to maximise your success using the cable machine during your leg workouts… using the correct attachments and settings!
The cable machine has many different attachments including straight bars, ropes, and ankle straps. My advice is to opt for the correct attachment that complements the exercise you’re looking to perform.
To make this simple, I’ve included which cable machine attachment you’ll need for each leg exercise in their explanations respectively. So keep this post saved for later while you get the hang of each exercise!
I’ve also included videos that will help you perform your cable machine leg workout like a pro right from the very start!
9 Effective Leg Exercises Using The Cable Machine
Cable Romanian Deadlift
Muscles targeted: Hamstrings, glutes, and lower back.
Attachment required: Straight bar attachment.
How to perform Cable Romanian Deadlifts:
- Attach the straight bar to the lowest pulley setting. Stand facing the machine with your feet hip-width apart.
- Grip the bar with both hands, palms facing you. Step back slightly to create tension on the cable.
- With a slight bend in your knees, hinge at your hips, pushing them back while lowering the bar toward your knees or mid-shin. Keep your back flat and your chest lifted.
- Engage your hamstrings and glutes to pull the bar back up to the starting position, squeezing your glutes at the top.
Cable Goblet Squat
Muscles targeted: Quads, glutes, and hamstrings.
Attachment required: Rope attachment.
How to perform Cable Goblet Squats:
- Attach the rope to the lowest pulley and hold it close to your chest with both hands. Step back slightly to create tension.
- Stand with feet shoulder-width apart, toes slightly turned out.
- Lower into a squat, keeping your chest lifted and back straight, until your thighs are parallel to the floor.
- Press through your heels to return to the starting position.
Cable Step Ups
Muscles targeted: Quads, glutes, and calves.
Attachment required: Single-handle attachment.
How to perform Cable Step-Ups:
- Attach the handle to the lowest pulley. Hold the handle with the hand opposite your working leg.
- Place a sturdy platform or step in front of the cable machine.
- Step onto the platform with your working leg, driving through your heel.
- Lift your other leg onto the platform, then step back down slowly.
Cable Abduction
Muscles targeted: Outer thighs and glutes (side glutes).
Attachment required: Ankle strap attachment.
How to perform Cable Abductions:
- Attach the ankle strap to one ankle and set the pulley to the lowest setting. Stand side-on to the machine.
- Step away slightly to create tension, then lift your working leg outward to the side.
- Slowly return to the starting position.
Cable Adduction
Muscles targeted: Inner thighs.
Attachment required: Ankle strap attachment.
How to perform Cable Adductions:
- Attach the ankle strap to the working leg and set the pulley to the lowest position. Stand side-on to the machine, with the strapped leg furthest from the machine.
- Step away slightly to create tension. Cross your working leg inward toward your standing leg.
- Slowly return to the starting position.
Cable Kickback
Muscles targeted: Glutes and hamstrings.
Attachment required: Ankle strap attachment.
How to perform Cable Kickbacks:
- Attach the ankle strap to your working leg and set the pulley to the lowest position. Stand facing the machine, holding onto it for balance.
- Extend your working leg straight back, squeezing your glutes at the top of the movement.
- Slowly return to the starting position.
Cable Pull Through
Muscles targeted: Glutes, hamstrings, and lower back.
Attachment required: Rope attachment.
How to perform Cable Pull-Throughs:
- Attach the rope to the lowest pulley. Stand facing away from the machine with the rope between your legs.
- Hinge at the hips, pushing them backwards as you lower the rope toward the floor. Keep your arms extended.
- Engage your glutes and hamstrings to pull the rope forward and return to a standing position.
Cable Standing Leg Curl
Muscles targeted: Hamstrings.
Attachment required: Ankle strap attachment.
How to perform Cable Standing Leg Curls:
- Attach the ankle strap to your working leg and set the pulley to the lowest position. Stand facing the machine for support.
- Bend your working leg at the knee, bringing your heel toward your glutes.
- Slowly return to the starting position.
Top Tip: keep your upper body still and avoid swinging your leg!
Cable Calf Raises
Muscles targeted: Calves.
Attachment required: Straight bar or single-handle attachment.
How to perform Cable Calf Raises:
- Attach the bar or rope to the lowest pulley. Hold it with both hands at your sides.
- Stand with feet hip-width apart, with your toes on the edge of a raised platform (such as a plate) and rise onto the balls of your feet.
- Slowly lower your heels until you feel a stretch in your calves. Then repeat this movement for the required reps.
Top Tip: Perform the movement slowly and focus on a full range of motion to maximize calf engagement.
Best Leg Workout Using The Cable Machine
Now that you know the best leg exercises to perform on the cable machine, it’s time to put them into action and start building strength!
Below you’ll find a carefully designed cable machine leg workout to try next time you go to the gym.
This workout has been thoughtfully prepared to ensure that you’re hitting all major muscle groups in your lower body to guarantee an effective leg workout!
It can be adapted to suit all fitness levels by adjusting the weight that you’re lifting according to your individual abilities.
| Exercise | Sets | Reps |
|---|---|---|
| Cable Goblet Squat | 3 | 8-10 |
| Cable Romanian Deadlift | 3 | 10-12 |
| Cable Step Ups | 2 | 8-10 per leg |
| Cable Adduction | 2 | 10-12 per leg |
| Cable Abduction | 2 | 10-12 per leg |
| Cable Standing Calf Raise | 3 | 10-12 |
Cable Machine Leg Workout FAQs
Yes, cable machines are great for growing muscle! This is because you can easily incorporate progressive overload into your training while targeting very specific muscle groups. The continuous time under tension keeps the targeted muscles engaged the entire time, which is important for muscle growth to occur.
Cable machines provide greater stability and continuous tension throughout the exercise, unlike free-weight leg exercises. However, research suggests that both machine-based and free-weight training are effective in increasing strength and building muscle.
Yes, cable machines are great for beginners who may benefit from the guided movement and extra stability from using this machine during their leg workouts.
The benefits of using a cable machine during your leg workouts include the adjustable resistance, the ability to isolate specific muscles with a larger range of motion (ROM), and the increased stability making it an effective machine for both beginners and those recovering from injuries.
The most commonly used attachments for leg exercises on a cable machine include the ankle strap (for cable kickbacks and abductions), the rope (for cable pull-through and goblet squats), and the straight bar (for Romanian deadlifts or calf raises).
You can target your glutes using a cable machine by performing glute kickbacks, cable pull-throughs, step-ups, goblet squats, Romanian deadlifts, and hip abductions.
Final Thoughts
Cable machine leg workouts are perfect for a variety of different training goals.
Beginners can take advantage of the added stability provided by the cable machine while learning how to perform different exercises with good technique.
On the other hand, more experienced individuals can enjoy an efficient muscle-isolating workout guaranteed to bring them one step closer to their fitness goals!
If your goal is to achieve stronger and more toned-looking legs, then why not try out a cable machine leg workout next time you go to the gym?
I’d love to know what your favourite leg exercise to do on the cable machine is! Let me know in the comments below :)
This post contains all the best leg exercises to do using the cable machine. Save this post for when you’re next going to the gym and try out the awesome cable machine leg workout included for free!
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