Lower Body Cable Machine Workout Guide from Xercise4Less Gyms
With a cable machine lower body workout, you can really work your legs and glutes with the help of one piece of gym equipment. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user our Lower Body Cable Machine Workout Guide will help transform your real body.
Ready for a cable machine gym workout? Sit down with one of our friendly Personal Trainers to see how a cable crossover machine can help you crush your fitness targets as part of your exercise programme. Get fitter faster with these fat-shredding, muscle-building, lower body cable machine exercises using the 3 cable machines at your local Xercise4Less gym.
Transform Your Legs and Glutes with These Cable Machine Exercises
Combine the most versatile piece of equipment in the gym with our Xercise4Less Lower Body Cable Machine Workout Guide and you’ll begin transforming your legs and glutes. Enhance your fitness journey with a fantastic lower body workout done on the cables at your local Xercise4Less gym. Our cable machine gym routine includes the following cable pulley machine exercises: lower body cable machine
- Cable Machine Squat and Row
- Cable Machine Hip Abduction
- Cable Machine Hip Adduction
- Cable Machine Unilateral Squat and Row
- Cable Machine Hip Flexion
- Cable Machine Unilateral Squat and Row
When using a cable crossover machine routine like this one, make sure you warm up for with 5-10 minutes of cardio on an elliptical, treadmill, bike, or rowing machine in an Xercise4Less gym. Use the cable pulley machine for a lower body workout but if you’re finding it tricky to get started, just talk to one of our friendly personal training staff. Our Personal Trainers are always on hand and always happy to advise you on cable crossover technique or answer any other fitness questions. Each Xercise4Less gym provides 3 cable crossover machines so you should have no difficulty incorporating this lower body cable machine exercises into your fitness plan.
Read on for more detailed instructions on how to get the most from this lower body cable machine gym workout.
Lower Body Squat and Row Cable Crossover Exercises
Build muscle on your legs and glutes and torch calories with the Lower Body Cable Machine Squat and Row.
Start down in a squat position, holding the cable handles or rope with your arms outstretched. As you rise from the cable machine squat pull the handles or rope into your abdomen. Slowly return to the starting position.
Do 10 Lower Body Cable Machine Squat and Rows and repeat in 3 sets.
Cable Machine Lower Body Hip Abduction Workout
Supercharge your glutes workout with this Cable Machine Lower Body Hip Abduction
Grab the hip abduction cable on the pulley machine and lower the cable to the lowest position and put on an ankle cuff. Stand perpendicular to the machine and lift your leg out to the side away from the machine. Try to keep your toe pointed forward and pull from your glutes.
Do 10 Cable Machine Lower Body Hip Abductions and repeat in 3 sets.
Lower Body Workout with Cable Crossover Hip Adduction
The Hip Adduction is a cable machine move that should be a staple exercise in any lower body cable session.
Stand with one side next to a low cable pulley. Using an ankle strap, attach the cable to the leg nearest to the pulley. Step sideways, away from the pulley, until the cable is pulled taut. Grasp something for stability. Allow your strapped leg to be pulled out to the side so that you are standing only on your far leg. Keep your body and legs straight, then exhale as you pull your strapped leg down and in front of your supporting leg. Hold for a count of two. Inhale as you reverse the motion and return your strapped leg to the starting position. Repeat for the number of cable machine repetitions as below. Repeat the exercise with your opposite leg.
Do 10 Cable Crossover Hip Adductions and repeat in 3 sets.
Train Your Glutes with the Cable Machine Unilateral Squat and Row
A classic glute exercise, the Cable Machine Unilateral Squat and Row is highly effective in building muscle in your lower body.
With the cable in the low position, stand on your right leg. Slightly bend your knee and reach forward to grab the cable with your left hand. Using your right hip muscles pull yourself into a full upright position while rowing the cable with your left hand. Again, the focus here is on your glutes during the stand phase of the cable machine exercise. Slowly return to starting position.
Do 10 Cable Machine Unilateral Squat and Rows and repeat in 3 sets.
Lower Body Cable Machine Hip Flexion Exercises
Become a cable pulley pro with this Cable Machine Hip Flexion set.
Get the cable machine ankle cuff back out. Stand facing away from the machine with the cuff tethered around your right leg. Contract your quads on your right leg to keep your leg straight while raising your straight leg in front of you. Slowly return to the starting position.
Do 10 Cable Machine Hip Flexion lower body reps and repeat in 3 sets.
Lower Body Hip Extension Exercise on Cable Machine
This Cable Machine Hip Extension exercise will tone your lower body all over.
Clip a low cable to one ankle strap. Take a step back with your free leg so that the leg attached to the cable is left in front and the cable is pulled taut. Grasp the cable pulley for stability. Keeping your torso upright and your working leg straight, exhale as you extend your hip and pull the cable back until your hip is fully extended. Hold for a count of two and squeeze your glute. Inhale as you return your leg to the starting position. Repeat for repetitions as detailed below. Repeat the exercise with your opposite leg.
Do 10 Cable Machine Hip Extension lower body reps and repeat in 3 sets.
Join Xercise4Less Gyms Today for a Proper Cable Machine Experience
With 3 cable crossover machines in each Xercise4Less gym, joining our fitness community makes perfect sense whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Our gym members are all at levels of fitness from exercise beginner to weightlifting veteran, but everyone has access to over 400 pieces of equipment at their local Xercise4Less gym. However you like to work out and whatever fitness gear you enjoy exercising with, you’ll find it when you join Xercise4Less Gyms today.
Use this Lower Body Cable Machine Workout Guide to work on your glutes and legs but become an Xercise4Less gym member and you’ll gain so much more than exercise experience. At the People’s Gym you’ll find fitness friends through our incredible Body Transformation Camps and Boot Camps which will change your attitude to exercise for life. You’ll find a new energy working out in our pulsating spin studio or combat zone and you’ll supercharge your stamina in our terrific functional fitness area. If you’re a women member and you prefer working out in a non-judgemental space, try our private Ladies Only gym zones. Or if you like your fitness in a group setting, go for our inclusive exercise classes including the world famous Les Mills programmes led by our encouraging Personal Trainers.
Join Xercise4Less Gyms today and achieve your real exercise ambitions quicker.