Cable One Arm Split Squat

Cable One Arm Split Squat


Utility: Auxiliary
Mechanics: Compound
Force: Push



Face low pulley and grasp stirrup attachment with one hand. Stand away from pulley with one leg forward and opposite leg to rear. Place other hand on hip or on support to side.


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.


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 known as Cable One Arm Lunge.

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