# Cable Split Squat

A split squat facing a low cable pulley, holding a short bar in straight arms. The cable loads the legs while the arms only hold on, training the quads and glutes one leg at a time.

- Beginner · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-split-squat/video/male.mp4
- HTML: https://seto.fit/exercises/cable-split-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip adductors: 5/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Cable Split Squat

1. Hold the low-pulley bar overhand, arms straight, facing the machine.
2. Stand with one leg forward and one leg back.
3. Lower your body until your back knee nearly touches the floor.
4. Push through your front foot to return to the starting position.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Attach a short straight bar to the low pulley and hold it overhand with both hands.
2. Face the machine and step into a long split stance, one foot forward and one foot back.
3. Keep your arms straight and your torso upright so the bar only moves with your body.
4. Keep most of your weight over the front foot and rise onto the ball of the back foot.
5. Tighten your stomach and lower straight down until the back knee nears the floor.
6. Drive through the whole front foot to stand back up without stepping out of position.
7. Finish tall in the split stance, then complete all reps before switching sides.

## Common mistakes

- Pulling the bar with the arms
- Pushing mostly off back leg
- Front heel lifting off floor
- Leaning back against the cable
- Stepping out between reps

## Form cues

- Drop straight down
- Arms stay long
- Front foot stays flat
- Torso stays tall
- Keep hips square

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Goblet Front Foot Elevated Split Squat](https://seto.fit/exercises/goblet-front-foot-elevated-split-squat/), [Dumbbell Kneeling to Stand](https://seto.fit/exercises/dumbbell-kneeling-to-stand/)
- **Barbell**: [Barbell Front Rack Lunge](https://seto.fit/exercises/barbell-front-rack-lunge/), [Jefferson Split Squat](https://seto.fit/exercises/jefferson-split-squat/)
- **Kettlebell**: [Goblet Split Squat](https://seto.fit/exercises/goblet-split-squat/), [Kettlebell Split Squat](https://seto.fit/exercises/kettlebell-split-squat/)
- **Weight plates**: [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/), [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Step-Up](https://seto.fit/exercises/bodyweight-step-up/) — 40% of bodyweight
- **This exercise: Cable Split Squat — Beginner**
- Harder: [Reverse Lunge](https://seto.fit/exercises/reverse-lunge/) — Beginner
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Cable Split Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 4/10, Hip adductors 5/10, Calves 3/10.

### When should I do the Cable Split Squat in a workout?

Accessory. Goes after the main lifts. ≈ 11 min with rest.

### How many sets and reps of the Cable Split Squat?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Cable Split Squat?

Dumbbells: Goblet Front Foot Elevated Split Squat, Dumbbell Kneeling to Stand. Barbell: Barbell Front Rack Lunge, Jefferson Split Squat. Kettlebell: Goblet Split Squat, Kettlebell Split Squat. Weight plates: Plate Forward Lunge, Bodyweight Deficit Reverse Lunge.

### What is an easier version of the Cable Split Squat?

Bodyweight Step-Up (40% of bodyweight).

### What is a harder version of the Cable Split Squat?

Reverse Lunge (Beginner), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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