Cable Squat

HOW TO DO IT

1. 1Stand on the floor between two low pulleys with feet shoulder-width apart.
2. 2Grasp the stirrup handles at your sides with arms fully extended.
3. 3Hinge at the hips and bend knees to lower into a deep squat, which is your starting position.
4. 4Keep your chest up and back straight as you sit in the lowest position.
5. 5Drive through your mid-foot to extend hips and knees simultaneously.
6. 6Return to the starting position with legs fully straight.

COMMON MISTAKES

• Allowing knees to cave inward during the ascent.
• Rounding the lower back at the bottom of the squat.
• Leaning too far forward and shifting weight to toes.
• Bending elbows to pull the weight instead of leg drive.

TIPS

• Push knees outward to track over toes throughout the movement.
• Maintain tension in the cables by keeping arms rigid.
• Initiate the ascent by driving hips forward, not just standing up.

SAFETY

• Ensure cables are routed clearly behind heels to prevent tripping.
• Do not hyperextend knees or lock them out aggressively at the top.

DETAILS

Muscles

GlutesQuadricepsAdductors

Equipment

Cable Machine

Type

Strength Training

Difficulty

Advanced

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Squat

Load position

At the sides

Handle

D-handle

Arms

Both

Legs

Both

Hand orientation

Neutral (palms facing each other)

Body position

Standing

Stance

Shoulder-width

Pulley height

Low