Cable Stand-up
- Músculo objetivo
- Gluteus Maximus, Quadriceps
- Músculos sinergistas
- Adductor Magnus, Soleus
- Equipamiento
- Cable
- Parte del cuerpo
- Hips
- Tipo
- Strength
The cable stand-up is a lower-body strength exercise that trains you to rise from a kneeling position to standing against cable resistance. It primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus assisting. It's a useful way to build hip and knee extension strength and reinforce the mechanics of standing up under load.
Cómo hacer el Cable Stand-up
- 1Set the cable to a low pulley and attach a handle or belt you can hold securely at your hips or chest.
- 2Kneel on the floor facing away from the machine so the cable pulls back and down behind you, and take up the slack.
- 3Brace your core, square your hips, and keep your torso tall with a neutral spine.
- 4Drive through both feet and squeeze your glutes to extend your hips and knees, rising toward a standing position.
- 5Keep the movement controlled and your knees tracking in line with your toes as you stand fully upright.
- 6Pause briefly at the top with hips and knees fully extended without leaning back.
- 7Lower yourself slowly back to the kneeling start position, resisting the cable the whole way down.
- 8Complete your reps, then release the tension under control and return the handle to the stack.
Consejos de técnica
- Lead the rise with your hips and glutes rather than yanking with your lower back.
- Press evenly through your whole foot so the quads and glutes share the work as you extend.
- Keep the cable tension constant by moving smoothly, avoiding any jerk out of the bottom.
- Use a pad or mat under your knees so you can focus on form instead of discomfort.
Errores comunes
- Hinging forward and using your lower back to stand, which shifts load off the glutes and quads and strains the spine.
- Letting the knees cave inward as you rise, which stresses the knee joint and weakens drive from the quads.
- Standing up too fast and using momentum, which removes tension from the working muscles and reduces the training effect.
- Leaning back at the top to lock out, which overarches the lower back instead of finishing with a controlled glute squeeze.
Preguntas frecuentes
What muscles does the cable stand-up work?
It primarily works the gluteus maximus and quadriceps as you extend your hips and knees to stand, with the adductor magnus and soleus assisting to stabilize and drive the movement.
Is the cable stand-up good for beginners?
Yes. The cable lets you start light and control both the rise and the descent, making it a manageable way to build hip and knee extension strength while grooving the pattern of standing up under load.
How many sets and reps should I do?
For general strength and muscle, aim for 3–4 sets of 8–12 controlled reps. Pick a weight that lets you stand up smoothly without leaning back or using momentum.
Where should I feel the cable stand-up?
You should feel it mainly in your glutes and the front of your thighs as you extend up. If you feel it mostly in your lower back, you are hinging forward instead of driving with your hips and legs.
