Best Advanced Legs Workouts With Cable Machines

Cable Hip Extension is an exercise where you attach your leg to a cable machine and extend it behind you while standing. This helps strengthen your glutes and improve balance, as the cable provides controlled resistance.

How to do it

1. Set the pulley to the lowest position and attach the ankle cuff to your right ankle.
2. Stand facing the pulley with your feet hip-width apart, holding the frame for support.
3. Engage your core and keep your back straight.
4. With a slight bend in your knee, extend your right leg behind you by squeezing your glute.
5. Return to the starting position and switch to your left leg.

The Cable Pull Through is an effective exercise that strengthens your glutes and improves your hip hinge movement. It uses a cable for steady resistance, making it easier to build muscle and enhance glute power. This is a good choice for beginners wanting to develop their lower body strength.

How to do it

1. Set the pulley to the lowest position with a rope attachment.
2. Stand with your back to the pulley, hold the rope with palms facing in, and keep your arms resting on your hips.
3. Step forward 1-2 feet from the pulley with feet wider than shoulder-width apart.
4. Engage your core, keep your back straight, and hinge your hips back while keeping your knees slightly bent.
5. Hinge until your back can no longer stay straight, then return to the starting position.

The Cable Row with Squat is an exercise that combines a squat with a cable row. It works your legs and upper body, helping build strength in both areas while maintaining a squat position.

How to do it

1. Stand with feet shoulder-width apart and adjust the cable to belly button height.
2. Grab the handles with palms facing in, elbows bent and at your sides.
3. Lower into a squat while pulling the handles towards the cable anchor.
4. Stand up and row the handles back to your torso, keeping your back straight.

The Cable Knee Drive is an exercise that strengthens your hip flexors and core while improving your lower body power and stability. Using a cable attached to your ankle, you drive your knee upward, simulating running and jumping motions, which helps with athletic performance.

How to do it

1. Adjust the cable machine to the lowest setting.
2. Attach the cable to one ankle.
3. Step back to create tension in the cable.
4. Face away from the machine and get into a light lunge position, securing your back foot.
5. Keep your core tight, back straight, and look forward for good posture.
6. Ensure the cable is aligned with your anchored ankle.
7. Engage your core and align your pelvis with your spine.
8. Drive your knee up and forward while keeping your toes pointed up.
9. Press your opposite heel into the ground as you move your knee.
10. Swing your same-side arm backward like in running.
11. Slowly lower your foot to the ground, keeping tension in the cable.
12. Finish the set, switch legs, and repeat.

Cable Hip Abduction is an exercise that works your glutes and hip muscles. Using a cable machine helps keep the muscles engaged throughout the movement, improving strength and balance.

How to do it

1. Set the cable to its lowest setting and attach the ankle strap to your inner ankle.
2. Stand sideways to the cable with your feet together.
3. Lift your leg sideways away from your body, keeping it straight. Use something sturdy for balance if needed.
4. Slowly return your leg to the starting position and repeat.

Cable Hip Adduction uses a cable machine to strengthen your hips and lower body. It allows for controlled resistance as you move your leg across your body, enhancing hip stability.

How to do it

1. Set the cable machine to its lowest setting.
2. Attach the ankle strap to your outer ankle.
3. Stand sideways to the cable with feet together.
4. Lift your leg across your body in front of your other leg while holding onto something for balance.
5. Lower your leg back to start and repeat.