Legs · Squat and lunge
Cable Split Squat
The Cable Split Squat mainly trains your quads and glutes. Also working: adductors.
Both cables
Standing, light pull
How to do it
- Long split stance, facing the machine
- Lower straight down, back knee toward the floor
- Front knee stays over your foot
- Drive up through the front heel: then switch sides
Coach’s tip
On one leg, the cable machine’s weight is enough even for strong legs. The cable pulling from the front actually helps your balance.
Noticeably loads the knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles in front of your chest
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Split Squat work?
Mainly the quads and glutes. The adductors help.
How do I set up the cable machine for the Cable Split Squat?
Pulley: Both pulleys at the bottom. Grip: Single handles in front of your chest.
Can I do the Cable Split Squat on a single cable tower?
Not like this. The Cable Split Squat needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Goblet Squat and Cable Goblet Squat instead.
What can I do instead of the Cable Split Squat?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Goblet Squat. In DCFT you swap with one tap.
DCFT
The Cable Split Squat in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.