Split Squat (Cable)
How to do it
Stand facing away from a low pulley with a belt or matched handles loaded at the hips and step into a fixed staggered stance with both feet planted. Lower straight down until the rear knee nears the floor, then drive through the front foot to rise without stepping. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Connect a belt or matched handles to the low cable and face away with enough room for continuous tension. Set one foot forward and one back, keep both feet planted, hips square, torso tall, and front knee tracking over the toes.
Where you should feel it
Primarily through the front-leg quad and glute, with the hamstrings and calves assisting while the core and hip stabilizers keep the pelvis level. The rear leg provides balance rather than equal drive.
When to use it
Use for unilateral leg strength and hypertrophy with continuous cable tension and less spinal loading than a barbell. Perform 8-15 controlled reps per side.