Cable Squat

Quads, GlutesCable Machine

A foundational leg movement targeting the quads and glutes using a low cable pulley. The forward pull helps maintain balance and an upright torso, making it ideal for safe squat practice.

How to do it

1Attach a handle to the low pulley, grab it, step back, and set your feet slightly wider than shoulder-width.

2Hold the handle near your chest, pull your shoulders back, and brace your core.

3Sit back and down into a squat by bending your knees and pushing your hips back.

4Squat to a comfortable depth while keeping your feet flat on the floor.

5Drive through your feet to stand back up to the starting position.

Common mistakes

Letting your knees collapse inward as you press up, stressing the knee joints.

Lifting your heels off the floor, shifting weight to your toes and losing stability.

Rounding your upper back under the forward pull of the cable.

Breathing

Inhale as you lower into the squat, exhale as you drive up to standing.

Make it harder or easier

Squat to parallel or slightly above to simplify. Add a two-second pause in the bottom position to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.