Cable Split Squat (belt)

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Cable Split Squat (belt)

Instructions

Preparation

Facing low pulley, kneel to attach cable belt or dip belt around waist. Place hand(s) on ballet bar or machine (not on guide rod!) for balance. Stand away from pulley with one leg forward and opposite leg to rear.

Execution

Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original straddle position by extending hip and knee of forward leg. Repeat. Continue with legs in opposite position.

Comments

Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement as shown. Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized. Also know as Cable Lunge.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

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