July 2016 Writer and editor specializing in health Alyssa Shaffer Workout by Meka Gibson
Step up to the cable machine for a great way to shape and tone your entire lower body. The cable machine gets a lot of love for working the upper body, but it can do a lot more than sculpt your shoulders, arms, back, and chest. “I also love the cable machine for targeting all of the lowerbody muscle groups,” notes Meka Gibson, C.S.C.S., a Miami-based strength and conditioning specialist. If you’re used to training with free weights, the cable machine offers constant resistance while allowing you to go a little heavier; for beginners, the cables offer a sense of safety. Plus, there are loads of variations. “You can use the attachments to work both sides, one side, or across
the body,” adds Gibson. Give this entire routine a try or sub in some of your favorite moves on your next leg-day workout for results you’ll love (and feel!).
FRONT SQUAT WORKS: GLUTES, QUADS CABLE POSITION: LOW ATTACHMENT: LONG BAR * Stand between the two stacks with the bar stacked on top of your shoulders,arms crossed at chest height, with elbows in front of body. * Keeping upper body in this position, squat down as deeply as you can, pushing hips back and keeping weight over heels. * Push through heels to stand back up to starting position, squeezing your glutes as you come up.
Front Squat
STANDING ABDUCTION WORKS: GLUTES, OUTER THIGHS CABLE POSITION: LOW ATTACHMENT: HANDLES * Stand to the left of cable stack with right foot in the handle around ankle. Bend both knees slightly and hold machine lightly with left arm for support. * Lift right leg as far as possible to right side, working against the resistance of the cable, then lower toward left foot.
STANDING ABDUCTION
GLUTE KICKBACK WORKS: GLUTES CABLE POSITION: LOW ATTACHMENT: HANDLES * Stand facing cable machine and step left foot into handle. Support your upper body by gently holding the machine. Bend right knee slightly and lift left foot off the floor. * Pushing through left heel, extend left leg as far as you can behind you without arching your back. Return to start and repeat.
Glute kickback
DEADLIFT WORKS: GLUTES, HAMSTRINGS CABLE POSITION: LOW | ATTACHMENT: HANDLES * Stand on top of a low step or box with feet about hip-width apart, holding cable handles in each hand with arms extended at sides and knees soft (A). * Hinge forward from hips, bringing torso parallel to floor, bending knees slightly (B). * Pull through glutes to return to standing, keeping arms extended; squeeze glutes at the top of the movement. Lower down and repeat.
DEADLIFT
HIP BRIDGE WORKS: GLUTES, HAMSTRINGS CABLE POSITION: LOW ATTACHMENTS: NONE (USE RESISTANCE BAND) * Lie faceup on floor between dual stacks with a resistance band tied around the base of each stack. Slide your body under band so it sits just below hips. * Lift hips off the floor, forming a straight line from knees to shoulders and pushing against the resistance of the band. Lower slowly back to floor, tapping glutes down, and repeat.
HIP BRIDGE
SUITCASE SQUAT WORKS: CORE, GLUTES, QUADS CABLE POSITION: LOW ATTACHMENT: HANDLE * Stand on a step or low box in front of cable stacks with arms at sides, holding one handle in right hand; keep left arm parallel to right arm . * Squat down, keeping weight over heels and lowering the handle toward floor, keeping arms extended . * Stand back up, pushing through heels and squeezing glutes at top. Lower to squat and repeat.
SUITCASE SQUAT
BULGARIAN SPLIT SQUAT WORKS: GLUTES, QUADS CABLE POSITION: LOW ATTACHMENT: HANDLES * Stand facing away from cable machine with right foot on top of step or low box and left foot about three feet forward. Hold cable handle in left hand, elbow close to side and hand near shoulder, keep right hand at side with arm extended. * Bend both knees about 90 degrees, keeping left knee aligned with ankle and bringing right knee toward floor. * Stand up, keeping handle in place near shoulder and squeezing through glutes at the top.
BULGARIAN SPLIT SQUAT
OVERHEAD REVERSE LUNGE WITH KNEE LIFT WORKS: SHOULDERS, BACK, CORE, HIPS, GLUTES, QUADS, CALVES CABLE POSITION: LOW | ATTACHMENT: LONG BAR * Begin in a staggered stance, left foot forward, holding bar in an overhand grip with arms extended over shoulders. Bend knees 90 degrees, bringing right knee close to floor while keeping the bar lifted over head (A). * Stand up, bringing right knee forward to hip height; keep bar in place overhead and arms extended (B). * Lunge back again with right leg and repeat.
OVERHEAD REVERSE LUNGE WITH KNEE LIFT
Bibliography
1. Website: http://fitnessmotivationtv.com/ 2. Amazing Muscle & Fitness Hers – July 2016 - Page 72 3. Wikipedia