The first time I tried cable machine step ups, I was SHOCKED by how effective they were! We are used to seeing all of the big heavy barbell and dumbbell moves for legs but cable machine lower body moves don't get NEARLY enough love! There are a lot of advantages to incorporating the cable machine.

The Benefits of Using the Cable Station in Your Workouts

1. Convenience

When the gym is busy, this piece of equipment is super convenient. You can park yourself in your spot at the cable station and do an entire workout with just the cable station! All you need to do is adjust the height setting and the attachment for different moves. It's easier to switch to a different weight too. Just move the knob to different plates in the stack depending on how heavy or light you plan to lift for any given exercise. 

2. Constant tension on the Working Muscle

The cable machine also allows you to put the muscle under constant tension. There is no point at which the cable is not pulling your body toward the pulley, which means the muscle constantly has to work to resist that pull. 

3. Easily Implement Drop Sets and Change the Weights

It's easy to incorporate various lifting strategies to increase the lift's intensity, such as drop sets. With dumbbells, if I want to do a triple drop set, for example, I have to claim 3 different sets of weights. That means I'm carrying them all back and forth (and making more equipment unavailable to my fellow gym goers.) BUT with the cable station, just moving the knob will allow me to quickly set up for a drop set. I don't need extra equipment and I can continue my set swiftly with just a quick little adjustment. 

4. Prevent Boredom

And of course, let's not forget about preventing boredom! Doing the same moves over and over with the same equipment can make your lifts feel pretty monotonous. Sometimes, you've just got to spice it up and try something new to reengage with the process and ENJOY it! 

These 7 cable machine exercises are all great additions to your leg day workout. Give these a try on your next lower body day and get ready for amazing muscle and strength gains!

7 Cable Station Exercises to Build and Strengthen Your Lower Body

1. Elevated Cable Squat

1. Adjust both pulleys of the cable machine to their lowest setting. Attach a D handle to each pulley.
2. Place a bench, step, or other study elevated platform slightly behind and directly between the two pulleys.
3. Hold a handle in each hand while standing on top of the elevated surface. The handles should be pulling from slightly in front of you.
4. Activate the core and keep your chest up throughout the entire movement. Move your hips back and bend your knees until your thighs are parallel to the floor.
5. Drive through the heels to come back up to the starting position.
6. Repeat.

2. Standing Cable Single Leg Curl

1. Set the cable machine pulley on the lowest setting. Wrap an ankle strap around your left ankle and attach it to the pulley.
2. Face the machine. You can hold onto something for support and balance.
3. With feet hip width apart and your core engaged, bend your knee to bring your left foot up towards your glutes. Try to keep your left thigh stationary. We're focusing on moving just the lower leg.
4. Slowly lower your left foot back to the starting position. Don't lock out your knee.
5. Repeat. Complete all reps on one leg before switching to the other.

3. Cable Step Up

1. Set up a cable station pulley at the lowest setting. Place your bench directly in front of the pulley. Attach the d handle attachment to the pulley.
2. Stand up straight with the handle in your right hand.
3. Place the left foot on the bench in front of you. And let the right foot stay on the ground. This will be your starting position.
4. Drive through the left heel to bring the left leg to full extension. Do not lock out the knee and keep the knee in line with your hips and foot. Your right foot should simultaneously come up next to your left foot on the bench. You can lightly hold onto the cable station with your free hand for balance. Do not use the right foot to push up off the ground.
5. Slowly lower your right foot back to the starting position.
6. Once you’re completed all reps on one side, do the other.

4. Cable Single Leg Deadlift

1. Set up the cable machine with the single handle attachment at the lowest height setting.
2. Hold the handle with your right arm at full extension in front of your body.
3. Keep your abdominals activated throughout the entire movement.
4. While keeping the left knee just slightly bent, bend at the hips to move your glutes back behind you. Imagine someone has a rope around your waist and is pulling it backwards.
5. Keep the back flat throughout the movement, bending forward as the hips move backward.
6. The right leg should come off the ground as you bend. The handle should move closer to the cable machine.
7. When you feel the stretch in the back of your thigh, return to the starting position by extending the hips. You can hold onto something lightly for balance if needed.

5. Cable Pull Through

1. Attach the rope attachment to the pulley and set the pulley to the lowest setting.
2. Stand with your back to the cable station while holding the rope between your legs. Bend your knees and hinge at the hips to push your glutes back. (Imagine you are trying to close a car door with your glutes.)
3. Drive your hips forward and bring your torso to an upright position while pulling the rope forward and up between your legs. Keep the back flat throughout the movement. 
4. Slowly return to the starting position.

6. Cable Glute Kickback

1. Attach the ankle cuff attachment to the pulley and set the pulley to the lowest setting. 
2. Face the pulley and wrap the ankle cuff around your ankle. You can lightly hold onto the cable station for balance.
3. Kick your leg back behind you in an arc like motion.
4. When you hit full extension, squeeze the glutes and slowly bring your leg back to the starting position.

7. Cable Abduction

1. Attach the ankle cuff attachment to the pulley and set the pulley to the lowest setting. 
2. Face the pulley and wrap the ankle cuff around your ankle. You can lightly hold onto the cable station for balance.
3. With just a slight bend in your knees, kick your leg out to the side and away from your body. Do not allow the bend in your knees to get bigger or smaller as you complete the move.
4. Keep the upper body straight and stationary throughout the exercise.
5. Once you’ve kicked your leg out as far as you can, slowly lower it back to the starting position. 

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