Cable Front Squat (VERSION 2)
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Equipment
- Cable
- Körperregion
- Thighs
- Typ
- Strength
The cable front squat is a lower-body strength exercise that targets the glutes (gluteus maximus) and the quadriceps. Using a low cable pulley keeps constant tension on your legs through the whole range of motion, making it a joint-friendly way to build squat strength without loading a barbell across your spine.
Cable Front Squat (VERSION 2): So führst du sie aus
- 1Set the cable pulley to its lowest position and attach a handle or short bar.
- 2Face the machine, grip the attachment, and hold it at chest height with your elbows lifted and pointing forward.
- 3Step back to create tension on the cable and set your feet roughly shoulder-width apart with your toes turned slightly out.
- 4Brace your core, keep your chest tall, and pull your shoulder blades down and back.
- 5Sit your hips down and back, bending your knees until your thighs are at least parallel to the floor.
- 6Keep your heels flat and your knees tracking in line with your toes throughout the descent.
- 7Drive through your heels and extend your hips and knees to return to a tall standing position, squeezing your glutes at the top.
- 8Complete your reps, then step toward the machine to release the tension and return the weight to the stack.
Technik-Tipps
- Keep your elbows high and the attachment close to your chest so your torso stays upright and the load stays on your quads and glutes.
- Let the cable pull you slightly forward at the bottom to counterbalance your weight, allowing you to sit deeper and stay over your heels.
- Brace your core as if bracing for a punch and breathe out as you stand to keep your trunk stable under load.
- Control the descent over about two seconds rather than dropping, keeping constant tension on the muscles.
- Start light to groove the movement, since the forward cable angle changes your balance compared with a barbell squat.
Häufige Fehler
- Letting your heels lift off the floor, which shifts the load onto your knees and reduces glute drive out of the bottom.
- Letting your knees cave inward, which stresses the knee joint and wastes power you should be putting into the lift.
- Standing too close to the pulley so there is no cable tension, removing the resistance that makes the exercise work.
- Rounding your lower back as you descend, which puts your spine at risk under load and lets you lose your braced position.
- Cutting the squat short above parallel, which limits glute and quad development through the range you should be training.
Häufig gestellte Fragen
What muscles does the cable front squat work?
It targets the glutes (gluteus maximus) and the quadriceps, building lower-body strength while the cable keeps constant tension on your legs throughout the rep.
How wide should my stance be?
About shoulder-width with your toes turned slightly outward works for most people. Adjust slightly wider or narrower to find the stance where you can squat deep with your heels flat and knees tracking over your toes.
Is the cable front squat good for beginners?
Yes. With no barbell on your back and the cable helping you balance, it is a beginner-friendly way to learn the squat pattern and build leg strength. Start light to get used to the forward cable angle.
What is a good alternative to the cable front squat?
Goblet squats are the closest alternative, since both keep the load in front of you and your torso upright. They also work the quads and glutes and need only a single dumbbell or kettlebell.
How many sets and reps should I do?
For general strength and muscle, 3 to 4 sets of 8 to 12 reps is a sensible default. Choose a weight that keeps your form clean on the last rep of each set.
