Cable Squat

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a straight bar or a rope attachment.
2. Stand facing the machine with your feet shoulder-width apart and toes slightly pointed outward.
3. Grasp the handle with both hands and take two steps back until there is constant tension on the cable.
4. Hold the handle at chest height with your elbows tucked in and shoulders pulled back.

How to do it

1. Inhale and initiate the movement by pushing your hips back and bending your knees simultaneously.
2. Lower your body until your thighs are at least parallel to the floor, keeping your chest upright and the weight close to your body.
3. Exhale and drive through your heels to return to the starting position, fully extending your hips.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1-2 seconds to rise.

Form checklist

• Keep your weight distributed through your heels and mid-foot, not your toes.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a neutral spine and 'proud chest' throughout the entire range of motion.
• Keep the handle pulled tight to your chest to prevent the cable from pulling your torso forward.

Pro tips

• Use the cable's forward pull as a counterbalance to sit deeper into the squat than you would with a free weight.
• Focus on 'tearing the floor apart' with your feet as you stand up to maximize glute activation.
• Pause for one second at the bottom of the rep to eliminate momentum and increase time under tension.

Make it harder

• Perform the movement on a small riser or blocks to increase the range of motion below parallel.
• Incorporate a 3-5 second eccentric (lowering) phase to increase mechanical tension and muscle fiber recruitment.

Frequently asked

What muscles does the cable squat work?

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

What equipment do you need for the cable squat?

The cable squat uses cable.

Is the cable squat good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps