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Exercising your legs using a cable pulley machine are great for strengthening them and also just as great for developing your core, and improving your balance. Besides, they are a good way to add variation to your workouts and prevent monotony, without negatively affecting the results.
Best Cable-Machine Exercises
Cable leg exercises mainly focus on your quadriceps and gluteus maximus. To perform the exercises, you will need an ankle cuff attachment.
Hip abduction
Hip abduction strengthens your outer thigh. To perform the exercise, lower the cable to the lowest setting and attach the cuff to your right ankle. Stand sideways with your left leg closest to the cable. Stand up tall with your chest out and shoulders back while holding onto a sturdy object. Keep your right leg straight and exhale as you pull it out to the side away from the body against the resistance. Inhale as you slowly bring your right foot back down to the ground. Complete two or three sets of eight to 12 repetitions with each leg.
Hip abduction
Hip abduction is the opposite of hip abduction, strengthening your inner thigh. Keep the cable at the lowest setting and attach the cuff to your right ankle. Stand sideways with your right ankle closest to the machine and take a big step to the side with your left foot. Hold onto a sturdy object and stand tall, balancing on your left leg with your right leg straight out to the side of your body. Exhale as you pull your right leg in and cross it slightly in front of your left leg, keeping both legs straight throughout the entire exercise. Inhale as you release the right leg back out to the side of your body. Complete two or three sets of eight to 12 repetitions with each leg.
Leg curls
Leg curls strengthen your hamstrings, the back of your thighs. Attach the cuff to your right ankle, stand facing the machine and hold onto a sturdy object. Throughout the entire exercise, keep your thighs together and in line with your upper body. Exhale as you pull your right ankle back and up toward your buttocks against the resistance. Inhale as you slowly lower your foot back down toward the ground. Complete two or three sets of eight to 12 repetitions with each leg.
Leg extensions
Leg extensions are opposite of the leg curls, strengthening your quadriceps muscles. Raise the cable up to hip level, attach the cuff to your right ankle and stand facing away from the machine. Take a step away from the machine with your left foot, stand tall, hold onto a sturdy object and bend your right knee so your foot is up toward your buttocks. Throughout the entire exercise, keep your thighs together and in line with your upper body. Exhale as you extend your leg against the resistance bringing your right foot down by your left foot. Inhale as you slowly flex your leg, bringing your right foot back up toward your buttocks. Complete two or three sets of eight to 12 repetitions with each leg.
Cable squat
Stand with your feet shoulder-width apart on a platform and grasp a stirrup attachment in each hand with the pulley set at a low setting. Squat down with your chest held high and keep your knees over your ankles and your weight in your heels. Allow your hips to bend back behind you and continue squatting until your upper thighs are just past parallel to the floor. It is important to keep your knees in line with your feet. This works great for strength and balance.
Always seek the counsel of a trainer in your gym or a personal trainer at home before you start on any new workout. If you’re looking to join a gym, Gympik.com provides you detailed information about all gyms in your locality to help you locate the best centre near you. For instance, if you’re in Bangalore, some of the best gyms are,
- Kaizen Fitness JP Nagar, Bangalore,
- Vriddhi Fitness Tilak Nagar, Bangaore,
- Mizpah Fitness in Arakere, Bangalore and
- Gold’s Gym JP Nagar Phase III, Bangalore.
