How to Work Quadricep Muscles on a Weighted Cable Machine

Squats, lunges, leg press: These are the standard weight room exercises for quadriceps that most of us recognize as the old standbys. But performing the same exercises over and over again can get boring for both your muscles and your mind. Using a cable machine is a great way to switch up your routine and in new and exciting ways. Any type of cable machine will do, but if you have access to one with an adjustable height attachment then your options will truly be limitless.

Instructions

1. Standing leg extension, single leg. Put the cable pulley on the lowest rung and attach an ankle cuff to right leg. Stand with your back to the machine, keep left leg slightly bent and lift right leg off the floor to 90 degree angle. Slowly extend right leg straight out in front of you and then control it back to a 90 degree angle. Complete a set on the right leg and then switch. If you struggle with balance, hold onto a fixed object for support until you feel comfortable doing the exercise with both hands on your hips.

2. Single leg reverse lunge. Again, use an ankle cuff on the lowest rung of the cable pulley and attach it to your right leg. With your back to the machine, walk out about 6 to 8 feet. Plant your left leg, lift your right leg up and step backwards into a lunge position. Using your left leg for balance, pull your right leg forward and return to standing position. For an additional challenge, keep your right foot slightly above the floor so that you finish in a standing position balancing only on your left leg. Complete a set on the right leg and then switch.

3. Cable squats. For this exercise, you will not have an ankle strap. Instead, move the cable hook to the lowest rung and attach a straight bar. Assume regular squat position (feet shoulder width apart, shoulder blades retracted, core engaged) and hold the straight bar with both hands in a curl position as if you've just completed a bicep curl. Keep the bar in this position as you lower into a squat, then lift up quickly into a standing position.

4. Step-out squat hops (advanced). This one will really get your heart rate up and it requires strong knees joints. Attach an ankle cuff to your right leg and stand with your body parallel to the machine. Take a small hop out to the side with your left foot and then immediately bring your right foot to meet it. Step back in towards the machine with your right foot and let your left leg follow. Keep going with this side stepping pattern, and then turn around and switch the ankle cuff to the other leg.

5. Single leg step-up onto bench (advanced). This exercise is performed much like the reverse lunge except you're stepping down off a bench and then back up onto it. Place the bench a few feet in front of the cable and make sure you're either extremely confident in your balancing abilities or that you have something to hold onto.