Cable Squat
How to do it
Starting position
- Attach the handle to the low pulley and grip it with both hands.
- Take two steps back to put tension on the cable.
- Set your feet shoulder-width apart.
Movement
- Push your hips back and squat down as if leaning slightly into the cable.
- Lower until your thighs are parallel to the floor.
- Push through your entire foot to stand up.
Breathing
Inhale as you squat down, exhale as you stand up.
Cautions
- If you pull with your arms to stand up, it stops being a lower-body exercise. Use your arms only as hooks.
- If you lean back too much, you could fall the moment the cable releases.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Cable machine |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
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.