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Upper Legs · Cable
Cable Split Squat
Cable Split Squat is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Cable Split Squat
- Stand in front of a low pulley cable machine with a bar attached and grab it with both hands using an overhand grip. Take a step back into a split stance with one foot forward and one foot behind.
- Hold the bar extended along the cable and keep your torso upright.
- Lower your body by bending both knees until your thigh is parallel to the floor. Push through your front heel to return to the starting position.
- Repeat for the desired repetitions.
Form tips
- Keep your front knee aligned with your ankle throughout the movement.
- Lower yourself slowly to avoid unnecessary strain on the knee joint.
- Avoid locking out the knees at the top to keep muscles under tension.
Cable Split Squat alternatives
More quads exercises
Cable Split Squat FAQ
What muscles does Cable Split Squat work?
Cable Split Squat mainly works the quads in the upper legs (Quadriceps Femoris and Gluteus Maximus). The hamstrings work as secondary muscles.
What equipment do you need for Cable Split Squat?
You need a cable.
How many sets and reps of Cable Split Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Split Squat good for beginners?
Yes. Cable Split Squat is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Cable Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Split Squat?
Other exercises for the quads include Dumbbell Split Squat, Barbell Split Squat, Kettlebell Split Squat and Smith Machine Bulgarian Split Squat.
For developers
Use Cable Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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