Cable Split Squat

Category

Legs

Difficulty

Intermediate

Equipment

Cable Pulley Machine

Primary muscles

Quadriceps Femoris, Gluteus Maximus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Hold the cable handle with one hands at knee height, step into a split stance with one foot forward and one back (about 2-3 feet apart)
2. Keep your torso upright and core engaged, then lower your body by bending both knees until your front thigh is parallel to the ground
3. Your front knee should be at roughly 90 degrees and aligned over your ankle, while your back knee hovers just above the floor
4. Push through your front heel to drive yourself back up to the starting position, maintaining tension on the cable throughout

Form tips

• Keep your torso upright and shoulders back throughout the movement
• Front knee tracks over your toes without caving inward
• Back knee should hover 1-2 inches above the ground at the bottom
• Maintain a slow, controlled tempo - 2 seconds down, 1 second up