Cable narrow chair stand-up

Category

Legs

Difficulty

Intermediate

Equipment

Cable Pulley Machine

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Rectus Abdominis, Obliques

How to do it

1. Attach a rope to the low pulley on the machine. Grasp the end of the rope in each hand and bring it close to your chest.Feet close together, flat on the floor, knees bent at a 90-degree angle.
2. Push through your heels and extend your legs to stand up, keeping the handles close to your chest.
3. Slowly lower yourself back down to the seated position, controlling the movement.
4. Repeat for the desired number of repetitions.

Form tips

• Focus on pushing through your heels to engage your glutes and quads effectively.
• Exhale as you stand up and inhale as you sit back down.
• Ensure your back remains straight and avoid rounding your spine.