MUSCLES ENGAGED Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Equipment Used Cable Machine The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus. Exercise Instructions Step 1 Start in a squat position with your feet shoulder width apart. Keep your lower back flat, shoulders square and your arm extended out in front of you. Step 2 Stand up through your heels and pull the cable up to the side of your chest. Step 3 Lower your body back down to the squat position placing most of your body weight on your heels.