Cable Front Squat

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a rope handle.
2. Stand facing the machine with your feet shoulder-width apart and toes slightly pointed out.
3. Grip the rope ends and pull them up to chin height, tucking your elbows in to hold the weight in a front-rack position.
4. Step back 1-2 feet from the machine so there is constant tension on the cable.

How to do it

1. Inhale and brace your core as you sit your hips back and down, keeping your chest tall and elbows tucked.
2. Lower yourself until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
3. Exhale and drive through your mid-foot to return to the starting position, squeezing your glutes at the top.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1-2 seconds to rise.

Form checklist

• Keep your heels glued to the floor throughout the entire movement.
• Maintain a proud chest to prevent the cable from pulling your torso forward.
• Ensure your knees do not cave inward during the ascent.
• Keep the rope tucked close to your upper chest to minimize lower back strain.

Pro tips

• Use the cable's forward pull as a counterbalance to sit deeper into the squat than you would with a barbell.
• Focus on 'pushing the floor away' rather than just standing up to maximize quad recruitment and stability.

Make it harder

• Add a 3-second isometric pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform 1.5 reps by descending fully, rising halfway, descending again, and then standing up completely.

Frequently asked

What muscles does the cable front squat work?

The cable front squat primarily targets the glutes and quadriceps, and also works the hamstrings and obliques as secondary muscles.

What equipment do you need for the cable front squat?

The cable front squat uses cable.

Is the cable front squat good for beginners?

The cable front squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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