How to Do
How to Do Cable Crossover Squat on Single Leg for Rear Delt
The cable crossover squat on single leg for rear delt should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the cable crossover squat on single leg for the rear delt.
Beginning
Cable Crossover Squat Beginning
1. Stand between two wires with handles that are low to medium in height.
2. Squat down, grasp each bar, then stand up with your elbows bent and in a shoulder press starting position. Your shoulders should be somewhat higher than the handles.
3. To gain additional stability, take a step back with one foot. Push the wires upward with your core engaged until your arms are extended overhead.
4. Reverse the movement until the handles are at shoulder level.
5. Perform 2–3 sets of 10–12 reps.
Movement
Cable Crossover Squat Movement
1. Stand between the two cable columns, and adjust the cables until they are anchored above your head. Stand two to three feet from the table columns with your feet together. Hold the left handle in your right hand, and the right hand in your left. Your arms should be fully extended in front and slightly above your head, with the cables crossed and the weight of the stack.
2. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine, and draw your shoulder blades back and down.
3. Lift up one foot and extend your leg in front of you. Once you have your balance, bend your knee and sit back into a squat while simultaneously opening your arms out to the side until your arms are in line with your torso. Keep your arms fully extended through the movement, and your wrists in line with your forearms. Remember not to stick your head forward or lean forward and back as you bring your arms to the side. If you find yourself doing so, lower the resistance. As you allow your arms to return back to the front, rise up out of the squat.
4. Perform the required number of repetitions before switching legs.
Benefits
Cable Crossover Squat Benefits
This exercise can be done at the gym.
This efficient exercise allows you to work muscles in both your upper and lower body at the same time. It will work your legs as you perform the single leg squat, and will also build strength in the muscles in your back and rear deltoids.
Your core muscles will also be working hard to hold you steady as you perform the exercise on one leg.
Exercise Aliases
Rhomboids Exercise, Cable Machine Crossover, How To Do Cable Machine Squats, One Leg Squat, Single Leg Squat Variations.
