Cable Step Down
The Cable Step Down primarily works the Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Soleus and stabilizer support from the External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a cable compound exercise at intermediate difficulty.
The Cable Step Down is a intermediate compound exercise performed with cable, following a squat movement pattern. It primarily targets the Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable compound push exercise targeting the Rectus Femoris.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Soleus |
Muscles Worked
The Rectus Femoris is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Gluteus Maximus, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Gluteus Medius, Gluteus Minimus, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Grasp cable stirrup(s) with both hands.
- Place one foot on elevated platform positioned near or between low pulleys.
Execution
- Raise body by extending knee and hip on platform until leg is straight.
- Return until foot of lower leg makes contact with lower platform or floor and repeat.
- Continue with opposite leg.
Comments
- Keep lower leg straight throughout movement.
- Forward knee should point same direction as foot throughout movement.
- Instead of grasping cable stirrups, dip belt attached to low pulley cable can be placed around waist.
- Seerear viewof exercise.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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