Cable Split Squat

Constant tension single-leg builder — cable resistance provides unique loading that maintains tension throughout the entire range of motion

⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Static Split Squat)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Core
Equipment	Cable Machine
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Cable setup: Set cable pulley to lowest position
Attachment: Use rope handle or D-handle
Position: Face away from cable machine
Load method: Hold rope/handle at chest (goblet style) or shoulders
Stance: Step forward into split stance position (2-3 feet apart)
Front foot: Flat on floor, 3-5 feet from cable machine
Back foot: Ball of foot on ground, heel elevated
Cable tension: Should have slight tension even at the top position
Posture: Chest up, shoulders back, core braced

Setup Options

Setup Style	How	Benefit
Goblet hold	Hold rope at chest height	More stable, beginner-friendly
Shoulder hold	Hold rope at shoulder height	More challenging
Single-arm	Hold D-handle with one hand	Anti-rotation core work

Setup Cue

"Face away from the cable, step into split stance, hold the rope at your chest — you should feel constant tension pulling you backward"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Lowering
⏸️ Bottom Position
⬆️ Driving Up

What's happening: Standing tall in split stance, cable pulling from behind

Rope/handle held at chest or shoulder height
Static split stance, feet stay in place
Torso upright, core braced against cable tension
Cable pulling you backward — resist it
Weight distributed between front and back leg

Feel: Constant tension from cable, core engaged to stay upright

Key Cues

Primary Cues

"Cable pulls you back — stay tall" — resist backward pull with core
"Front heel drives" — all power from front leg
"Constant tension" — cable keeps muscles engaged throughout
"Static stance" — feet don't move during the set

Tempo Guide

Goal	Tempo	Example
Strength	2-1-1-0	2s down, 1s pause, 1s up
Hypertrophy	3-2-2-0	3s down, 2s pause, 2s up
Endurance	1-0-1-0	Controlled, rhythmic

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — driving body back up	`████████░░` 85%
Glutes	Hip extension — powering hip drive	`███████░░░` 75%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension assist, knee stabilization	`██████░░░░` 55%
Calves	Ankle stabilization	`█████░░░░░` 50%
Core	Resists cable backward pull	`███████░░░` 70%

Stabilizers

Muscle	Role
Hip Stabilizers	Prevent knee cave, maintain alignment
Core & Erector Spinae	Resist cable pulling torso backward

Unique Benefit

Cable's constant tension maintains muscle activation throughout the entire range of motion, unlike free weights where tension varies. The backward pull also creates significant anti-extension core demand.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning forward excessively	Torso tilts to fight cable	Less core work, poor positioning	Stay upright, brace core harder
Front knee caving in	Knee collapses inward (valgus)	Knee stress, injury risk	Push knee out, align with toes
Losing cable tension	Standing too close to machine	No resistance at top	Step farther from machine
Stride too short	Front knee past toes excessively	Knee stress	Step farther forward initially
Front heel lifting	Heel comes off floor	Less stability, knee stress	Keep entire front foot flat

Most Common Error

Leaning forward to fight the cable — the cable pulls you backward, but you should resist this with your core while staying upright, not by leaning forward excessively.

Self-Check Checklist

Front knee tracks in line with toes
Entire front foot stays flat on floor
Torso stays upright despite cable pull
Back knee hovers just above floor
Constant cable tension throughout rep

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Bodyweight Split Squat	No load	Learning movement pattern
Goblet Split Squat	Dumbbell at chest	Before cable version
Assisted Split Squat	Hold TRX or support	Balance issues

Variation	How	Emphasis
Two-hand rope hold	Both hands on rope at chest	Stability, learning
Shoulder height hold	Rope at shoulder height	More challenging
Single-arm D-handle	One hand only	Anti-rotation core work

Variation	How	When to Use
Deficit Cable Split Squat	Front foot on plate (2-4")	More ROM, glute stretch
Cable Bulgarian Split Squat	Back foot elevated on bench	Maximum single-leg load
Tempo Cable Split Squat	5-second eccentric	Hypertrophy focus

By Loading Pattern

Target	Variation	Change
More core	Single-arm hold	Anti-rotation challenge
More stability	Two-hand rope hold	Easier to balance
More ROM	Deficit (front foot elevated)	Deeper stretch

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	3-4	8-12	90-120s	Higher cable weight, controlled
Hypertrophy	3-4	10-15	60-90s	Moderate load, slow tempo
Endurance	2-3	15-25+	30-60s	Lighter load, constant tension

Workout Placement

Program Type	Placement	Rationale
Leg day	Finisher	After heavy squats/presses
Lower body hypertrophy	Accessory	Unilateral work with constant tension
Quad-focused day	Secondary exercise	Unique cable loading angle

Progression Scheme

How to Progress

When you can do 3 sets of 12-15 reps per leg with perfect form, increase cable weight by 5-10 lbs, or progress to deficit or single-arm variations.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bodyweight Split Squat	Learning the movement pattern
Goblet Split Squat	Before cable loading
Assisted Split Squat	Balance or strength limitations

Progressions (Harder)

Exercise	When Ready
Single-Arm Cable Split Squat	Mastered two-hand version
Deficit Cable Split Squat	Want more ROM and glute work
Cable Bulgarian Split Squat	Ready for back foot elevated

Direct Alternatives

Alternative	When to Use
Smith Machine Split Squat	Want heavier loads, less balance demand
Dumbbell Split Squat	No cable machine available
Bulgarian Split Squat	Want more single-leg emphasis

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Stress on front knee	Shorter stride, less depth
Hip pain	Deep flexion stress	Reduce ROM, lighter load
Balance issues	Cable pulls you backward	Use lighter weight, two-hand hold
Lower back pain	Cable backward pull	Lighter weight, focus on core bracing

Stop Immediately If

Sharp pain in knee or hip
Inability to resist cable pull (losing balance backward)
Lower back pain
Front knee tracking excessively inward

Contraindications

Acute knee injury
Acute hip injury
Recent ankle sprain
Severe balance disorders
Acute lower back injury

Safety Tips

Tip	Why
Start with light weight	Learn to resist cable pull
Face away from machine	Proper cable angle
Maintain tension throughout	Don't let cable slam between reps

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	High (~90°+ flexion)	🟡 Moderate
Knee	Flexion/extension	~90°	🟡 Moderate
Ankle	Dorsiflexion (front), plantarflexion (back)	Moderate	🟢 Low

Joint-Friendly Tips

Keep front knee in line with toes and don't let it cave inward. The cable's constant tension is joint-friendly compared to heavy free weights.

❓ Common Questions

What's the advantage of cables over dumbbells or barbells?

Cable provides constant tension throughout the entire range of motion, unlike free weights where tension varies. The backward pull also creates unique core anti-extension demand that you don't get with dumbbells.

How far from the cable machine should I stand?

Stand far enough that you have tension even at the top (standing) position. Typically 3-5 feet away. Too close and you lose tension; too far and the angle becomes awkward.

Should I use one hand or two hands?

Start with two hands (rope at chest) for stability and to learn the movement. Progress to single-arm for more core anti-rotation challenge.

Can I use this for hypertrophy (muscle building)?

Absolutely. The constant tension from cables is excellent for hypertrophy. Use 10-15 reps per leg with slow tempo (3-2-2-0) for maximum muscle growth.

📚 Sources

Biomechanics & Muscle Activation:

Schoenfeld, B.J., et al. (2020). Cable vs free-weight resistance — Tier A
ExRx.net — Tier C

Programming:

NSCA Essentials of Strength Training — Tier A
Poliquin Principles — Tier B

For Mo

When to recommend this exercise:

User wants constant tension for hypertrophy work
User has access to a cable machine
User wants single-leg work with unique loading angle
User is intermediate and ready for cable-based unilateral movements
User wants to challenge core anti-extension strength

Who should NOT do this exercise:

Acute knee or hip injury → Wait for recovery
Severe balance issues → Start with bodyweight or assisted version first
No cable machine access → Use dumbbell or goblet split squats

Key coaching cues to emphasize:

"Cable pulls you back — stay tall and fight it"
"Front heel drives — all the power"
"Constant tension — control every inch"
"Knee tracks over toes, push it out"

Common issues to watch for in user feedback:

"I keep leaning forward" → Cue to brace core harder, lighter weight initially
"My knee hurts" → Check knee alignment, reduce depth or weight, adjust stance
"I feel off-balance" → Check distance from machine, use two-hand hold, lighter weight

Programming guidance:

For intermediates: 3x10-12 per leg, 2x/week as accessory on leg days
For hypertrophy: 3-4x10-15 per leg with slow tempo (3-2-2-0)
Progress when: Can do 3x12+ per leg with perfect form → increase weight or progress to single-arm/deficit variations

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Setup Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Loading Pattern​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Direct Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Contraindications​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​