How to Do Cable Split Squat

Cable Split Squat is a quads exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Split Squat

  1. 01Set the cable pulley to the lowest position and hold the handle with the arm opposite to the lead leg.
  2. 02Step back into a split stance with the front foot flat and the rear heel elevated.
  3. 03Inhale and lower the back knee toward the floor until it nearly touches, keeping the front shin vertical.
  4. 04Exhale and drive through the front mid-foot to return to the standing position.
  5. 05Keep the torso upright and the hips square to the cable machine throughout the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the front knee stays tracked directly over the second toe to prevent valgus collapse under the pull of the cable.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Split Squat questions

What muscles does Cable Split Squat work?

Cable Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Cable Split Squat correctly?

Set the cable pulley to the lowest position and hold the handle with the arm opposite to the lead leg. Step back into a split stance with the front foot flat and the rear heel elevated. Inhale and lower the back knee toward the floor until it nearly touches, keeping the front shin vertical. Exhale and drive through the front mid-foot to return to the standing position. Keep the torso upright and the hips square to the cable machine throughout the movement.

What is the A90 coach tip for Cable Split Squat?

Ensure the front knee stays tracked directly over the second toe to prevent valgus collapse under the pull of the cable.

Is Cable Split Squat suitable for beginners?

Cable Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Split Squat?

Cable Split Squat uses cable.

A90 Intelligence

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