Cable Backward Walk

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a waist belt or hold a D-handle at hip height.
2. Face the cable machine and step back until the cable is taut and there is tension on the weight stack.
3. Stand with your feet hip-width apart, knees slightly bent in an athletic stance, and your core braced.
4. If using a handle, hold it firmly against your center of gravity to avoid being pulled off balance.

How to do it

1. Take a controlled step backward with one leg, landing on the ball of your foot and rolling back toward the heel.
2. Immediately follow with the other leg, maintaining a consistent 'quarter-squat' depth throughout the movement.
3. Exhale steadily as you resist the cable's forward pull, keeping your torso upright and stationary.
4. Continue alternating steps for the prescribed distance or time, maintaining a slow and rhythmic tempo.

Form checklist

• Keep your chest up and avoid leaning forward toward the machine.
• Maintain a constant slight bend in the knees to keep the quads engaged.
• Ensure your feet stay hip-width apart; do not let them cross over each other.
• Keep your core tight to prevent the cable from rotating your hips or torso.

Pro tips

• Focus on pushing off the balls of your feet with every step to maximize calf and quad recruitment.
• Imagine you are pushing the floor away from the machine rather than just stepping back.
• Maintain a 'proud chest' to ensure your posterior chain and core are properly stabilizing the load.

Make it harder

• Increase the depth of your squat while walking to significantly increase the demand on the glutes and quads.
• Incorporate a 'pause' on each step, holding the single-leg stance for 1-2 seconds to challenge balance and stability.

Frequently asked

What muscles does the cable backward walk work?

The cable backward walk primarily targets the calves, glutes, and quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the cable backward walk?

The cable backward walk uses cable.

Is the cable backward walk good for beginners?

Yes. The cable backward walk is a beginner-friendly movement and a strong foundation to build on.

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