Complete Cable Lower Body Workout for Strength and Toning
Gym | Single Workout | Beginner: 4 exercises
This comprehensive cable workout is designed to target all major muscle groups in your lower body, helping you build strength and improve muscle tone. The workout includes four key exercises, each utilizing a cable machine to provide consistent resistance and enhance muscle engagement.
The first exercise in the routine is the Cable Front Squat With A Rope Handle. For this exercise, complete 4 sets with rep counts of 15, 12, 10, and 10. Attach a rope handle to the lower pulley of a cable machine and position yourself as if performing a regular front squat. This variation helps activate the glutes and quads more effectively than traditional squats.
Next, we move to the Cable Seated Leg Extension. Again, perform 4 sets of 15, 12, 10, and 10 reps. Sit on a bench with your legs under the pad, feet pointed forward and the hands holding the side of the bench. This exercise is excellent for isolating the quadriceps.
The third exercise is the Cable Standing Leg Curl. Perform this in 4 sets of 15, 12, 10, and 10 reps. Stand facing the cable machine and attach the cable to your ankle. Curl your leg against the resistance, focusing on contracting the hamstring muscles. This exercise enhances hamstring strength and flexibility.
Finally, end the session with the Cable Standing One Leg Calf Raise. Complete 4 sets with reps of 15, 12, 10, and 10. Attach the cable to your ankle and perform calf raises by lifting your heels off the ground. This is an excellent exercise for strengthening the calf muscles and improving ankle stability. Each of these exercises provides a focused workout that engages the lower body muscles and enhances overall leg strength and appearance.
