1Exercise
Cable Belt Squat
Rest 2m 30s
- 110 reps x 40 kgRIR 3
- 210 reps x 40 kgRIR 2
- 310 reps x 40 kgRIR 1
Brace before each rep, keep knees tracking over mid-foot, and maintain even pressure through the full foot.
Lower Body Workouts With Cable Machines
Cable-machine lower-body workouts for adults who want practical glute, quad, and hamstring development with clear effort targets, realistic kilogram load guidance, and simple week-to-week progression.
Set load units
Workout 1
6 exercises18 sets
Cable Lower-Body Strength and Hypertrophy Template
Quadriceps, Hamstrings, Glutes, Abductors
A cable-focused lower-body template using squat, hinge, curl, extension, and hip-focused accessory work with near-failure effort targets and stable straight-set prescriptions.
- 1
- 2
- 112 reps x 30 kgRIR 3
- 212 reps x 30 kgRIR 2
- 312 reps x 30 kgRIR 1
Hinge at the hips with neutral spine; finish with glutes, not lumbar extension.
- 33Exercise
Standing Cable Glute Kickback
Rest 1m 15s
- 112 reps x 10 kgRIR 3
- 212 reps x 10 kgRIR 2
- 312 reps x 10 kgRIR 1
Hold pelvis square and avoid lumbar swing. Use full hip extension with a brief squeeze.
- 4
4ExerciseCable/Machine Seated Leg Curl
Rest 1m 30s
- 110 reps x 32.5 kgRIR 3
- 210 reps x 32.5 kgRIR 2
- 310 reps x 32.5 kgRIR 1
Control the eccentric fully and keep hips pinned to avoid momentum.
- 5
5ExerciseCable/Machine Leg Extension
Rest 1m 30s
- 112 reps x 30 kgRIR 3
- 212 reps x 30 kgRIR 2
- 312 reps x 30 kgRIR 1
Avoid ballistic lockout; use a brief squeeze in terminal extension and controlled lowering.
- 6
6ExerciseCable/Machine Hip Abduction
Rest 1m 15s
- 115 reps x 25 kgRIR 3
- 215 reps x 25 kgRIR 2
- 315 reps x 25 kgRIR 1
Keep pelvis level and avoid trunk lean to ensure target tissue loading.