Cable Front Squat
How to do it
Starting position
- Set the pulley to the lowest position and attach a handle or rope.
- Hold the handles together in front of your chest and take two steps back.
- Set your feet shoulder-width apart and keep your chest up.
Movement
- Send your hips back and squat until your thighs are parallel to the floor.
- Keep your torso upright so the cable tension does not pull you forward.
- Push through your entire foot to stand up.
Breathing
Inhale as you squat down, exhale as you stand up.
Cautions
- If your hands get pulled forward as you stand up, the weight is too heavy.
- If your heels lift, move your stance half a step back.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Cable machine |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
21 similar exercises
Representative exercise: Cable Front Squat
- Bodyweight Elevated Heel Front Squat
- Barbell Front Squat
- Landmine Front Squat
- Safety Bar Front Squat
- Barbell Bench Front Squat
- Barbell Front Chest Squat
- Barbell Zercher Squat Hold
- Cable Zercher Squat
- Band Front Squat
- Kettlebell Front Squat
- Smith Front Squat
- Smith Zercher Squat
- Smith Frankenstein Squat
- Smith Front Squat (Clean Grip)
- Cable Front Squat with V Bar
- Barbell Pin Front Squat
- Barbell Full Zercher Squat
- StrongMan Front Chest Squat
- Barbell Clean Grip Front Squat
- Barbell Elevated Heel Clean Grip Squat
- Barbell Pause Front Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Goblet SquatEasierLeg PressEasierCable Overhead Squat (VERSION 3)HarderDumbbell Alternating Arm ThrusterHarderBarbell Back SquatSimilar exerciseDumbbell Front SquatSimilar exerciseMachine Belt SquatSimilar exerciseMachine Squat (Plate Loaded)Same muscle · different equipmentBodyweight SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.