Instructions

1

Stand facing the cable machine with feet shoulder-width apart, positioned at a distance where the cable attachment is at knee height. Maintain an upright torso with a neutral spine and engage your core throughout the movement.

2

Attach the cable handle to one leg using an ankle strap or foot attachment. Keep your working leg slightly bent and your non-working leg stable with a slight knee bend. Grip the machine frame or handles for balance if needed.

3

Slowly lower your working leg backward and downward in a controlled manner, allowing the cable to extend your leg. The motion should be smooth and deliberate, resisting the weight throughout the descent until your leg reaches full extension behind you or until you achieve comfortable range of motion.

4

Drive your leg forward and upward powerfully by contracting your quadriceps, pulling the cable attachment back to the starting position. Squeeze the quadriceps at the top of the movement before beginning the next repetition. Maintain control and avoid using momentum.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Adductors

EQUIPMENTCable

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Cable Narrow Chair Stand-Up stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Adductors to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Narrow Chair Stand-Up
Cable Cable Narrow Chair Stand-Up
Banded Cable Narrow Chair Stand-Up

Beginner Tips

If you are new to the Cable Narrow Chair Stand-Up, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Narrow Chair Stand-Up