Cable Kneeling Squat

HOW TO DO IT

1. 1Set a cable pulley to its lowest position and attach a dip belt, hip harness or padded strap.
2. 2Step into the belt or strap so it sits around the hips, then kneel on a padded mat facing away from the machine with knees hip-width apart and shins perpendicular to the floor.
3. 3Walk the knees forward until the cable is under light tension and the hips are stacked over the knees.
4. 4Brace the core, set a neutral spine and let the arms hang relaxed or rest the hands on the thighs.
5. 5Push the hips straight back and down, allowing the torso to lean forward slightly, until the hips are near the heels or you feel a strong glute and hamstring stretch.
6. 6Drive the hips forward and squeeze the glutes to return to the tall kneeling position, resisting the cable's pull throughout.
7. 7Pause briefly at the top without hyperextending the lower back, then repeat.

COMMON MISTAKES

• Letting the cable pull the hips backward and the torso into a rounded position at the bottom.
• Bending at the spine instead of hinging and squatting through the hips.
• Letting the knees slide forward or the shins drift, turning it into a knee-dominant movement.
• Hyperextending the lower back at the top to fight the cable's pull.
• Standing up or shifting the knees off the mat to gain leverage.
• Using momentum to bounce out of the bottom instead of controlling the return.

TIPS

• Set up far enough from the pulley that there is tension at the top, not slack.
• Think about pushing the floor away with the shins and driving the hips forward, not leaning back.
• Keep the chin tucked and the ribs down so the lower back stays neutral.
• Use a two-second pause at the bottom to build control before adding weight.
• Start light and groove the pattern; the cable's constant tension makes even modest loads feel heavy.

SAFETY

• Use a thick mat or pad under the knees to protect the kneecaps.
• Check that the belt or harness is secure and the cable clip is fully engaged before each set, and keep the cable path clear of the legs.
• Load conservatively at first, since the constant cable tension is unfamiliar, and stop immediately if you feel sharp knee pain or any pinching in the lower back.

DETAILS

Muscles

GlutesHamstrings

Equipment

Cable MachineMatDip Belt

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Body position

Kneeling