Cable Stand-up

Cable Stand-up

The Cable Stand-up is an effective exercise that targets multiple muscle groups in your lower body and core. This exercise builds strength, stability, and improves overall balance. To perform the Cable Stand-up, you will need a cable machine with a low pulley attachment and a long bar or handle. The Cable Stand-up begins by positioning yourself in front of the cable machine with the pulley set at the lowest position. Start by grasping the handle with both hands and holding it at waist height. Your feet should be shoulder-width apart, with your knees slightly bent and your core engaged. From this starting position, you will initiate the movement by pushing through your heels and extending your hips and knees while maintaining a tall posture. As you rise up, continue to keep your core engaged and avoid excessive leaning forward or backward. To maximize the effectiveness of the Cable Stand-up, it is important to control the movement and focus on the muscles you are targeting. You should feel a strong contraction in your glutes, quadriceps, and hamstrings as you stand up. Take a brief pause at the top before slowly returning to the starting position under control. The Cable Stand-up can be incorporated into your lower body or full-body workout routine. It is a versatile exercise that can be adjusted to accommodate different fitness levels by adjusting the weight or resistance on the cable machine. Remember to always use proper form and consult with a fitness professional if you have any concerns or questions. Incorporate the Cable Stand-up into your fitness regimen for stronger legs, a firmer core, and improved overall functional strength.


  • Start by setting the desired weight on the cable machine.
  • Position yourself facing away from the machine with your back towards it.
  • Hold the cable handles with an overhand grip and extend your arms straight in front of you.
  • Maintain a slight bend in your knees and keep your feet shoulder-width apart.
  • Engage your core and slowly start squatting down towards the ground.
  • As you descend, allow the cable to pull your arms backward and your torso to lean slightly forward.
  • Continue to lower yourself until your thighs are parallel to the ground or as far as you can comfortably go.
  • Pause for a moment at the bottom position and then drive through your heels to stand back up.
  • As you rise, simultaneously bring your arms forward and extend them in front of you again.
  • Return to the starting position with your arms extended and repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form by maintaining a neutral spine throughout the exercise.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Control the movement by using a slow and controlled tempo.
  • Avoid using momentum to lift the weight and focus on using the targeted muscles.
  • Breathe out as you lift the cable and breathe in as you lower it.
  • Gradually increase the weight as you get stronger to continue challenging your muscles.
  • Keep your shoulders back and avoid rounding them forward.
  • Use the entire range of motion by fully extending your body at the top of the movement.
  • Maintain a slight bend in your knees throughout the exercise to protect your joints.
  • If you experience any discomfort or pain, stop the exercise and consult with a fitness professional.


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