Cable Rope Sumo Squat

HOW TO DO IT

1. 1Attach a rope to the lowest pulley of a cable machine.
2. 2Stand facing the machine with feet wider than shoulder width, toes turned out about 45 degrees.
3. 3Grip the rope ends with both hands and step back to remove slack.
4. 4Hinge the hips and bend the knees, keeping the chest tall and knees tracking over the toes.
5. 5Descend until the thighs are near parallel, then drive through the midfoot to stand.
6. 6Squeeze the glutes at the top without locking the knees.

COMMON MISTAKES

• Letting the knees cave inward on the way up.
• Rounding the lower back at the bottom of the squat.
• Standing too narrow, which turns it into a regular squat.
• Leaning back and letting the cable pull the torso forward.

TIPS

• Keep the heels planted and push the floor away rather than pulling with the lower back.
• Let the knees travel out over the toes to keep the adductors loaded.
• Hold the rope close to the body so the cable stays under tension at the bottom.
• Brace the core before descending to protect the spine.

SAFETY

• Avoid loading heavy if you have lower back or knee issues; the cable can pull you off balance.
• Keep the feet stable on a non-slip surface when stepping back from the machine.

DETAILS

Muscles

GlutesQuadricepsAdductors

Equipment

Cable Machine

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Handle

Rope

Stance

Wide