15 Best Cable Machine Exercises For Legs (Fast Changes)

If you want to build and strengthen the leg muscles, get faster results and follow the right methods, then you are in the right place. After reading this post, you will have a huge amount of exercises that you can do on the cable machine to train the leg muscles, stay to know about some powerful cable machine exercises for legs.

Many people rely on the cable machine for upper body training and that’s fine, but did you think that you can take advantage of cable resistance to train the muscles of the lower body as well? Yes, there are many exercises that you can do on the cable machine instead of using a barbell or dumbbell, and these exercises are very effective and more enjoyable.

In this post, we will learn about the 15 most powerful exercises using the cable machine to target the quadriceps muscles, hamstrings, glutes and calves as well, and we will learn about the benefits and mistakes plus a training program that you can rely on in order to achieve good and fast results.

Let’s continue together!

Are cable machine exercises good for legs ?

The cable machine allows you to train your leg muscles in different ways and also gives you more space and wide range to stretch the muscles. 

You can count on it to put your muscles under high tension throughout the exercise, so if you are wondering if the cable machine is good for training the leg muscles, the answer is yes.

You can also take advantage of the resistance of the cable to put pressure on your muscles and fatigue them during exercises. 

Many studies have confirmed that the cable machine can sometimes outperform some other equipment, especially at the level of the leg muscles, because stretching the muscles on a large scale and resisting the weight of the cable tears the muscle fibers and This further stimulates them to grow.

Are cable machines enough to build legs ?

In short, yes, but this is if you want to build muscle because that is limited to your goals that you want to achieve with a certain type of exercise, the cable machine is completely reliable for training the leg muscles, it is effective in that, so that if you want to build muscle mass you can go With high resistance and slow and few repetitions.

Whereas if you want to gain strength or endurance, you can go with light or medium weights and do high repetitions, this will help you gain strength and endurance.

So you can rely on the cable machine completely without the intervention of any other parties if that is what you want, because you can do exercises compounded on a machine for the lower part of the body such as squats. 

And you can also isolate the muscles with cable machine exercises, and there will be no need To train with a barbell or dumbbell, but this should not make you exclude dependence on other equipment, because all other equipment has its own points of strengths.

Understand from a scientific perspective how the cable machine and free weights serve to target the muscles of the legs.

What are the best cable machine exercises for legs ?

• Deadlifts on cable machine

• Front squats on cable machine

• Cable kickbacks

• Curtsey lunges

• Pull-through legs

• Single leg hamstring curl

• Single leg deadlift

• Lateral lunge

• Reverse lunge

• Alternating cross over lunges

• Kneeling cable hip abduction

• Standing cable hip abduction

• Cable standing leg extension

• Single leg split squat with cable

Benefits of cable machine exercises for legs 

• The cable machine allows you to get different and wide ranges for stretching and squeezing the muscles.

• Increases muscle endurance.

• Helps increase size, build muscle mass, and stimulate muscle hypertrophy.

• You can do compound exercises and rely on it completely to train the leg muscles without the intervention of any other equipment.

• Helps you strengthen the joints and make them more flexible and reduce the risk of injury.

• Improve your performance with weight lifting exercises.

• Stimulate muscles to grow and improve muscle hypertrophy exercises.

15 Cable exercises for legs to get the max gain

In this list you will find a set of exercises that target different muscles of the legs and combine compound exercises and isolation exercises. 

These exercises were presented by specialized trainers and have proven effective with many people, so if you commit to doing them in a systematic and correct manner, I guarantee you You will begin to gradually notice some improvement in the level of the muscles in your legs.

1- Cable Single Leg Split Squat

The first exercise is the split squat. It is one of the most powerful compound exercises that target the lower part of the body. It occupies more than one joint and targets a group of muscles. Usually, many prefer to do this exercise using dumbbells, but there is a modification to the cable machine also to do this exercise and get the same results and Target the same muscles.

How to do split squats with cable

• Place the bench in front of the cable machine, two steps away.

• Adjust the cable knobs to a very low position.

• Stand between the cable grips, and place a step in the middle between the cable machine and the bench.

• Place your other foot on the bench (place the surface of the toes on the bench).

• Hold the handles with straight arms at the sides of your body.

• Keep your back straight, your chest pushed forward.

• Begin by squatting with your feet on the ground.

Pro tip to do split squats correctly.

First, keep your upper body completely neutral. Also, keep your arms gripping the handles of the cable, but don’t make any effort with your hands or help pull the cable when your foot presses to stand.

Focus on stretching the quadriceps well while squatting, try to go with the hips vertically down and use the resistance of the cable to put pressure on the quadriceps and hamstrings, the ideal depth is when your knee is at a 90-degree angle, press well to pull the cable up and keep your muscles tense with each repetition.

Targeted muscles in the split squat:

• Quadriceps

• Gluteus maximus

• Adductor magnus

• Calves (soleus)

• Hamstrings

RFE Split Squat Guide To Build Massive Leg Muscles

2- Cable Leg Extension

Leg extension using a cable machine is another exercise for anyone who wants to target the quadriceps muscles. It is one of the strongest isolation exercises that keeps the thigh muscles tense throughout the exercise, and it also allows the quadriceps to be stretched on a larger scale, so with some weight and cable resistance. It will definitely help you to strengthen the thigh muscles and make them more durable and solid.

How to do an extension leg on the cable machine

• Adjust the cable grip to a slightly lower height.

• Standing with your back towards the cable machine, tie the cable grip firmly to one of your feet (use cable boot if available).

• Put your hands on something stable in front of you in order to support yourself and stay balanced.

• Standing forward on a free leg, raise the knee with the thigh forward at an angle of about 45 degrees.

• Keeping your thigh pushed forward, start pulling the cable in the lower part of your leg forward until your leg is straight.

• Allow the lower leg to be pulled slowly, then stretch it forward again, and so on.

Pro tip for doing the leg extension with cable in a correct way:

In order to do this exercise in a perfect way, it is best not to go with weights that do not fit your fitness level because they may hinder your movement, and some people with hamstring inflexibility may have difficulty extending the knee fully so if you are one of those people try lowering your thigh A little less than 45 degrees.

Focus on slowing the movement and try to feel your muscles stretch and keep them tense throughout the exercise.

Muscle worked

• Quadriceps

• Gluteus (medius, minimus)

3- Pull Through

This exercise focuses on the posterior thigh muscles, including glutes and hamstrings, so that it is a good exercise that many people rely on to target the posterior thigh muscles. It is also effective for people who want to increase the size of the butt muscles and strengthen the hamstrings. It is a strong and reliable exercise. To improve your performance with some compound exercises such as the deadlift.

How to do a pull-through exercise

• First, adjust the cable machine to a low position.

• Stand with your back flat on the cable machine, with your feet shoulder width apart or slightly more.

• Pull the two grips of the cable between your legs, holding them directly in front of the pelvis.

• Move forward a little bit until the cable is well tightened, keeping the sides of the forearms supported on the upper thigh muscles.

• Then start bending your back straight until it is parallel to the floor with your knees slightly bent, and allow the cable to go back.

• Then explode forward until your body is straight, and push your pelvis forward slightly with each repetition.

Pro tip to improve your performance with a pull-through exercise :

Try to keep your arms and fists neutral. You should not pull the cable with your hands or provide assistance. The purpose of this exercise is to pull the cable in the lower body, so bend your back straight and allow the cable to pull your arms back, then stand and press the glutes forward with every repetition.

Muscle worked 

• Gluteus maximus

• Adductor magnus

• Hamstrings

• Calves (soleus)

4- Lateral Lunge With Cable Machine

The side lunge exercise is also one of the most powerful exercises that you can rely on to target the leg muscles. It is an exercise that depends on the strength of the pull and test the endurance of the muscles. Anyone who seeks to build strong and harmonious muscles can count on it and make it one of the main exercises, especially with the cable machine. It seems more challenging.

How to do a lateral lunge the right way

• Adjust the cable machine to a slightly lower height (about a meter would be fine).

• Stand where the cable machine is on one side.

• Pull the cable grip with your arms in front of your chest, and keep it in that place throughout the exercise.

• Move away from the cable machine a little bit until the cable becomes tight and its resistance is stronger.

• Then take a side step away from where the cable machine is, as if you are doing a side squat. 

• Put a side step and press your knee and keep the other foot diagonally and straight without moving it from its place.

• Do the same with the other foot.

Pro tip to improve your performance with a lateral lunge:

Try to make good use of the resistance of the cable and I have to remind you again, keep your fists neutral Try to pull the cable by extending your foot away to the side so you have to tighten your grip on the cable and keep it neutral.

Press your foot on the side well with each repetition and stretch your muscles and try to feel that tension, also try to control the resistance of the cable, you must control your movement well, do not let the cable pull you to it.

Muscle worked 

• Quadriceps

• Gluteus

• Hamstrings

• Aduuctors

• Abductors

5- Front Squat With Cable Machine

We all know that squatting exercises are the strongest training for the muscles of the lower body, and squatting exercises have many variables, including front, back, split squats, etc., 

It is a strong compound exercise and puts the muscles of the legs under a stronger test, and with the addition of cable resistance, the challenge will be Fun and more beneficial, the front squat using the cable will definitely help you achieve your gains.

How to properly do the front cable squat

• Set the cable machine to a low setting (you can go with slightly heavier weights if you like).

• Grasp the two cable grips, move slightly away from the cable machine to get more resistance.

• Pull the cable to your chest and keep it tight there throughout the exercise.

• Start squatting with your back straight, your chest pushed forward, try to go down straight and stretch your buttock muscles back a little.

• Stop when your thighs are parallel to the floor and your knees are at a 90-degree angle.

• Squeeze your feet and resist the tension of the cable and get up until you are standing straight.

Pro tip to improve your performance with the front squat cable exercise

Firm your grip on the cable and use the strength of your thighs to stand. Try to focus on staying balanced throughout the exercise and controlling the resistance of the cable. 

Keep your arms neutral throughout the exercise. You should not use your fists to lift the weight because we want to benefit from the intensity of the exercise as much as possible and want to keep our muscles under Tension throughout the exercise.

Don’t forget that squatting requires some precision, so keep your back straight and if you want to target the glutes more space between your feet and keep your toes pointing outward so that you can lower your hips to a good depth without exposing the knee joints at risk of injury.

Muscle worked

• Quadriceps

• Gluteuse maximus

• Hamstrings

• Calves (soleus)

6- Forward / Reverse Lunge With Cable Machine

The reverse lunge is an exercise you’ll want to add to your workout schedule, because it’s a bit of a combination of regular and split squats. It’s a good thigh-stretching exercise that effectively targets the hamstrings. This makes it one of the most powerful calf-training exercises.

Cable resistance adds more challenge to this exercise and increases the tension and pressure on your muscles throughout the exercise, which can help you win a lot if you master it well.

How to properly do a reverse lunge

• Adjust the cable machine to a very low position, it is better that the cable machine has two rope grips because it is easy to handle.

• Pull the cable to you until it becomes taut. Stand with your back towards the cable machine.

• Grasp the rope with your fists behind your neck, keeping your fists tight and your elbows turned forward.

• Stand straight, feet shoulder width apart.

• Step back. Squat as if you were doing a split squat without a bench.

• Your front knee is at a 90-degree angle, and your back knee is on the ground at a 90-degree angle.

• Squeeze your muscles and get back to a normal position and then do the same with the other foot alternately.

Pro tip to improve performance with reverse lunge:

Try to stay balanced, keep your back straight all the time, and be careful about the position of your feet because your fulcrum is your feet, space them naturally and then try to stretch your muscles well, always have your hips down vertically, and press your muscles well throughout the exercise.

Remember to keep your fists neutral throughout the exercise, because their role is only to hold the rope tightly, what you should focus on is working the muscles of your legs and using their strength to pull the cable when you stand.

Muscle worked

• Hamstrings

• Gluteus maximus

• Calves

• Quadriceps

7- Single Leg Deadlift With Cable

The deadlift works almost like the squat, it is a compound exercise for the muscles of the legs and lower body in general. You may not be used to doing it using the cable and this is normal because the deadlift is popular with the Olympic barbell, but you can modify it on the cable machine and get the same exercise Also, the cable allows you to train your legs individually. 

This may be difficult with a barbell, but the cable is a bit easy, but it is very effective.

Deadlifts are just as essential as squats for lower body training, so try to never avoid this type of compound exercise.

How to do a single leg deadlift correctly

• Again, adjust the cable to a lowered position.

• Move away from the cable machine until the cable is tight.

• Grab the cable grip with one arm (Stand on your left foot and grab the cable with your right arm).

• Push your right foot straight back, and simultaneously move your arm holding the cable forward.

• Squeeze the muscles of the feet and return to the normal position again, try to draw strength from the hips, pushing forward with each pull.

• Edit: If you can’t stand on one foot or can’t stay balanced, you can allow the other foot to slightly contact the ground but don’t rely on it.

Pro tip to improve your performance with a single leg deadlift:

First, never try to go with heavy weights because an exercise like this requires you to be more balanced and encourage the movement to be done properly, remember to keep your fist half-neutral because you will not be able to do without the support of your fist in your first attempts, but the more you pull the hips and use the lower section The body for cable resistance will be better.

Muscle worked 

• Gluteus maximus

• Hamstrings

• Core muscles

• Lower back,

8- Cable Kickbacks

Kickbacks exercise allows you to focus more on the back leg muscles and strengthen them well, and it also provides you with more room for movement to extend the hamstrings widely, despite the effectiveness of this exercise, but many people underestimate it. 

Try not to have this idea and you should not Eliminate an exercise like this if you want to target the glutes and hamstrings, and also don’t rely on it as a main exercise and just do it at the end of the class, it would be great.

Also, the cable machine is the only way you have to do this exercise, because its structure fits perfectly with the cable machine and cannot be done using other equipment.

How to do a kickback correctly

• Adjust the cable machine to a very low level.

• Attach a cable grip to one of your feet (it is best to use a cable machine boot if available).

• Move away from the cable machine about a step and a half until you feel the cable become taut.

• Bend your back straight in the direction of the cable machine and place your hands on the bar to support yourself.

• Slowly kick back with your feet attached to the cable grip until it’s parallel to the ground.

• Bring your foot back slowly until your knee is slightly bent in front of you, then kick again and so on.

• Do the same with the other foot.

Pro tip to improve your performance with kickbacks exercise:

First, try not to go with heavy weights because the hamstrings may be weak and you will not be able to kick a heavy weight back, also focus on staying slow in your movement and kick your foot back and stretch the muscles well and try to keep them engaged throughout the exercise.

Also, do not allow the muscles to get a break during the exercise, that is, you should not return with your foot excessively until the cable becomes without resistance. Try to keep the resistance of the cable running and benefit from it as much as possible.

Muscle worked

• Gluteus (maximus, medius, minimus)

• Hamstrings

9- Stiff Leg Deadlift With Cable Machine

Also, this exercise is common and well-known as being effective in isolating the leg muscles and putting pressure on them well. It is a compound exercise and is not very different from the compound exercises, as it allows you to target the leg muscles almost completely, but it tends to stretch the back leg muscles more, the good thing is It’s fun on the cable machine and you’ll get a great workout.

How to properly do stiff leg deadlift 

• Adjust the cable machine to a very low position.

• It is better if the cable machine has a straight bar grip, hold the two bar grips by the ends.

• Go back a little bit until you feel the cable become taut.

• Keep your feet close together and pointing straight ahead.

• Bend your back and extend your arms down and let the cable slowly pull, at the same time slowly bending your knees and extending the glutes and hamstrings back.

• Pause when your back is parallel to the ground, then squeeze the leg muscles and pull the cable back until you are standing straight.

• With each full pull, contract the glutes and push your hips forward slightly.

Pro tip to improve your performance with the stiff leg deadlift:

Try to keep your back straight as you go down to the depth and focus on extending the glutes muscles back well, eager when your back is parallel to the floor and allow your arms to extend down well.

While pulling, keep your back neutral and try to pull the cable using the glutes and hamstrings, keeping them under pressure throughout the exercise.

Muscle worked

• Gluteus maximus

• Hamstrings

• Adductor magnus

10- Single Leg Hamstring Curl With Cable Machine

This exercise is similar to the bicep curl exercises, except that this exercise is performed by curling the hamstrings. It is intended for the same purpose, which is isolating the hamstrings, stretching them and reducing them well and pressing them throughout the exercise, so if you want a strong exercise that isolates the hamstrings well, there is no doubt This exercise will benefit you well and give you good results.

How to do a single leg hamstring curl correctly

• Adjust the cable machine to a very low position.

• Standing one step away from the cable machine, attach the cable grip with one of your feet.

• Put one hand on the bar in order to support yourself.

• Then start bending your knee back slowly, and let the cable pull it back forward and slowly until it becomes straight.

• Do the same with the other foot.

Pro tip to improve your performance with single leg hamstring curl:

Again, the first tip is to stick to light weights because hamstring curls are not the same as bicep curls, so try to be slow in the movement. Extend your knee back well and take advantage of the resistance of the cable as much as possible, especially when returning the foot to the normal position. Do not let the cable pull you quickly, you must challenge its posture whenever you are Slow down the higher the intensity of the exercise.

Muscle worked

• Hamstrings ( biceps Femoris, semitendinosus, semimembranosus)

• Also activate your (quads, glutes)

11- Curtsey Lunges With Cable Machine

This is another good exercise for training the glutes muscles and the quadriceps muscles. I rarely see someone doing this exercise, although it is effective in stretching the muscles in a special way and pressing them throughout the exercise. It is also one of the exercises that will help you stimulate your muscles to grow and gain flexibility and strength.

How to do a curtsey lunges properly

• Adjust the cable machine to a very low position.

• Step back on the rope machine about a step and a half, grasping the cable (use rope grips, they are good for this exercise).

• Keeping your arms straight in front of your torso throughout the exercise, bend your back to a maximum of 5 or 10 degrees.

• Extend your left foot back far behind your right foot and squat, getting up again until you are standing straight.

• Extend your right foot behind the left foot and squat, your right knee should be near the ground and your left knee at a 90-degree angle, stand again and so on.

Pro tip to improve your performance with curtsey lunges:

Keep your arms neutral throughout the exercise because their purpose is not to pull the weight or provide any kind of help, try to pull the weight by pressing the glutes and quadriceps muscles when standing. Also try to be slow and your movement more safe .

Keep your back as neutral and straight as possible throughout the exercise. When squatting try to get as deep as you can reach and try to keep your muscles tense as much as possible.

Muscle worked

• Gluteus maximus

• Quadriceps

• Hamstrings

12- Deadlifts With Cable Machine

We have already seen the deadlift on one leg using the cable, now we will learn about a natural deadlift using the cable, there is no need to talk about this exercise a lot because we all know how important it is in operating the muscles of the lower body, and it is one of the secrets of increasing muscle mass and size And so is its strength, so exercise like this should be a priority for you.

How to do a deadlift using the cable correctly

• Adjust the cable machine to a low position.

• Stand two steps away from the cable machine until you feel it is tight.

• Hold the rope handles with straight arms, directly in front of your torso.

• Extend your arms in the direction of the cable path and bend your back straight until it is parallel to the floor.

• Extend your hips back well at the same time as you extend your arms down and bend your knees slightly.

• Squeeze the thigh muscles and glutes forward, then slowly stand up until you are standing straight.

Pro tip to improve your performance with the deadlift exercise

Always keep your arms neutral and your back straight, pull the weight with your hamstrings and glutes and press well with each repetition. 

Try to feel the resistance of the cable and the tension of your leg muscles. If you don’t get this feeling, you are definitely doing something wrong and you must correct it.

You can add some weight if you are fit enough to do so, but keep your upper limbs neutral and engage your calf muscles as much as possible.

Muscle worked

• Gluteus maximus

• Hamstrings

• Lower back

13- Sumo Squat With Cable Machine

Sumo squat is one of the best exercises that targets the leg muscles hard, athletes usually use the kettlebell to do this exercise because it has a suitable grip for this type of exercise, but the cable machine can be modified and get the same exercise. Sumo squat is a complex exercise and will help you gain weight and Building muscle is never underestimated and relied on mainly.

How to properly do sumo squats on the cable machine

• Adjust the cable machine to a very low position.

• Hold the rope handles with straight arms, directly in front of your torso.

• Step away from the rope machine until you feel the cable tension well.

• Spread your feet a little more than shoulder width (keep your toes out), keep your back straight and push them back a little (keep your body slightly back).

• Start squatting and go to the depth well and extend the muscles of the hips back well.

• While squatting, bring your knees to the sides and let your hips drop, but don’t overdo it.

• Squeeze your muscles and slowly stand up until you are in a normal position.

Pro tip to improve your performance with sumo squats on the cable machine:

Try to let your body lean back a little and try to pull the cable until it becomes tight. This will keep you balanced even though your body is tilted back, because this will help you pull the weight while standing. 

Remember that you must pull the weight using the muscles of the legs and not your arms, so make sure to You are squeezing your muscles well.

Muscle worked

• Quadriceps

• Gluteus maximus

• Calves

• Adductors

• Hamstrings

• Hip flexors

14- Cable Hip Abduction

Hip abduction is an exercise that targets the lateral leg muscles so that it keeps your muscles tense and stretches them into a good range and the good thing is that you train your legs individually, while you train one of your legs the neutral leg muscles act as stabilizers and this makes them tense as well, that this The exercise is very useful and will help you hit your muscles from the sides and this stimulates the muscles to grow perfectly.

How to do the hip abduction correctly

• Adjust the cable machine to a very low position.

• Attach a cable grip to the ankle of one of your feet.

• Stand with your neutral foot on the cable machine, keeping the other foot on the other side.

• Put your hand on the bar in order to support yourself.

• Start by kicking your foot slowly and straight to the side of your body.

• Let the cable slowly pull your foot back to the normal position, then kick again and so on.

• Do the same with the other foot.

Pro tip to improve your performance with the hip abduction exercise:

You do not need to go with heavy weights while doing this exercise, it is better to rely on light weights and more repetitions, also focus on slow repetitions and do not do the momentum and do not make the resistance of the cable pull your foot quickly Try to benefit from the resistance of the cable and be slow .

If you want to squeeze your muscles more, try not to return your foot excessively to the resting position, with each pull keep it rocked a little to the side before it reaches the normal position and then kick to the side again.

Muscle worked

• Gluteus (medius, minimus)

• Tensor fasciae

Cable machine exercises for legs : Mistakes

Here are some mistakes that many beginners make when they train on the cable machine. Mistakes may prevent you from getting a good result and may also cause you to get injured easily or may make your muscles not grow well.

Ignore compound exercises.

Compound exercises have an effective role in operating a large group of muscles and make the leg muscles do a great effort, and this stimulates the muscles to grow.

Do more repetitions with compound exercises.

Compound exercises are effective in increasing muscle mass and often require pulling some heavy weights, if you do high repetitions with this type of exercise, it may spoil your muscles, especially if you are a beginner, while the right thing is to gain some weight but do not exceed 10 repetitions as a maximum (only 6 repetitions can be sometimes better for muscle hypertrophy).

Don’t master the movements.

This may expose you to injury, as it does not allow muscles to grow the way you want, when you target the muscles in incorrect ways, this may expose you to muscle stiffness and pain after exercises, so it is better to train a specialized trainer to learn the movements and master the basics.

Don’t allow your muscles to recover.

It is necessary to allow your muscles to recover, especially after compound exercises. The muscles are tired and need rest. In fact, hypertrophy occurs during rest periods and not in the gym, so if you continue to tire them over and over again, this will spoil your muscle fibers, it is better to allow the muscles to recover at least 48 hours before training her again.

Cable machine exercises for legs : Training program

Useful Links

If you would like to do more exercises that target the muscles of the lower body, these links will help you a lot to learn about the most powerful compound exercises and isolation exercises that target all the muscles of the lower body.

Romanian deadlift alternatives for massive leg muscles

10 barbell squat variations at home

Best lower body training using only the resistance bands

Most powerful calf exercises  with dumbbells

Sissy squat guide for max gain at home