Cable Front Squat with V bar exercise animation (Männlich)

Cable Front Squat with V bar

Zielmuskel
—
Equipment
Cable
Körperregion
Thighs
Typ
Strength

The cable front squat with V bar is a strength exercise that trains the thighs, with the quadriceps doing the bulk of the work as you stand up out of the squat. Holding the V bar at chest height keeps your torso upright and the load constant through every inch of the range, making it a joint-friendly way to build leg strength.

Cable Front Squat with V bar: So führst du sie aus

  1. 1Attach a V bar to a low pulley and clip it onto the cable.
  2. 2Grip the V bar with both hands and step back to create tension, then hold it at your chest with your elbows pointing down.
  3. 3Set your feet roughly shoulder-width apart with your toes turned slightly out and your weight in your midfoot.
  4. 4Brace your core and pull your shoulder blades down to lock your torso upright before you descend.
  5. 5Push your hips back and bend your knees to lower into the squat until your thighs are at least parallel to the floor.
  6. 6Keep the V bar pinned to your chest and your chest tall, letting the cable pull stay vertical through the bottom position.
  7. 7Drive through your midfoot and extend your hips and knees to stand back up, exhaling as you rise.
  8. 8Complete your reps, then step toward the pulley to unload the tension and return the bar.

Technik-Tipps

  • Keep the V bar tight to your chest with your elbows down so your torso stays vertical and the load tracks over your midfoot.
  • Control the descent for a two-to-three count rather than dropping, so the thighs stay under tension the whole rep.
  • Set your stance just wide enough that your knees can track in line with your toes through the full depth.
  • Position yourself far enough from the pulley that the cable stays roughly vertical at the bottom of the squat.
  • Inhale and brace at the top, then exhale through the drive up to keep your core stable under load.

Häufige Fehler

  • Letting your knees cave inward as you stand up, which puts the joint in a weak position and risks knee strain.
  • Rounding your upper back or letting the V bar drift off your chest, which collapses your torso forward and shifts load off the thighs.
  • Cutting the squat short above parallel, which trains a smaller range and underworks the quadriceps.
  • Standing too close to the pulley so the cable pulls you forward at the bottom, breaking your balance and form.
  • Rising onto your toes instead of pressing through your midfoot, which makes the squat unstable.

Häufig gestellte Fragen

What muscles does the cable front squat with V bar work?

It trains the thighs, with the quadriceps doing most of the work to extend your knees as you stand out of the squat. Your core also works to keep your torso upright against the cable.

How wide should my stance be?

Roughly shoulder-width with your toes turned slightly out. Set it just wide enough that your knees track in line with your toes through the full depth of the squat.

Is the cable front squat with V bar good for beginners?

Yes. The constant cable tension and chest-height hold keep your torso upright and easy to control, so it is a forgiving way to learn the front squat pattern before loading a barbell.

How many sets and reps should I do?

For building leg strength and size, 3 to 4 sets of 8 to 12 reps works well. Pick a weight that lets you keep your torso tall and reach at least parallel on every rep.

Where should I feel this exercise?

You should feel it mainly in your thighs, especially the front of your legs as you drive up out of the bottom. If you feel it pulling you forward, step back to keep the cable vertical.

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