Cable Goblet Squat exercise animation (Mujer)

Cable Goblet Squat

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Thighs
Tipo
Strength

The cable goblet squat is a lower-body strength exercise that primarily targets the thighs (quadriceps), with the glutes, adductors, and hamstrings assisting and the core bracing throughout. You hold a handle from a low cable pulley at chest height in the goblet position, and the constant cable tension acts as a forward counterbalance that helps you sit deeper while keeping your torso upright.

Cómo hacer el Cable Goblet Squat

  1. 1Attach a handle to a low pulley on the cable machine and select a moderate weight.
  2. 2Cup the handle against your chest with both hands in the goblet position, keeping your elbows pointing down.
  3. 3Step back to create tension in the cable and set your feet roughly shoulder-width apart, toes turned slightly out.
  4. 4Brace your core, keep your chest tall, and pull your shoulder blades down.
  5. 5Push your hips back and bend your knees to lower into the squat, letting your elbows track between your knees.
  6. 6Descend until your thighs are at least parallel to the floor, keeping your heels flat and your torso upright.
  7. 7Drive through your whole foot to stand back up, extending your hips and knees together until you are tall.
  8. 8Complete your reps, then step toward the machine to release the cable tension and return the handle.

Consejos de técnica

  • Keep the handle pulled in tight to your chest so the cable tension helps you stay upright rather than tipping you forward.
  • Track your knees in line with your toes throughout the rep instead of letting them cave inward.
  • Keep your weight balanced across your whole foot, with your heels staying flat on the floor.
  • Inhale and brace before you descend, then exhale as you drive back up to the top.

Errores comunes

  • Letting your heels lift off the floor, which shifts the load onto your knees and reduces stability.
  • Rounding your lower back at the bottom, which removes tension from the legs and risks spinal injury.
  • Cutting the squat short above parallel, which limits how much your quads and glutes actually work.
  • Letting your knees collapse inward on the way up, which stresses the knee joint and wastes drive.

Preguntas frecuentes

What muscles does the cable goblet squat work?

It primarily works the thighs, especially the quadriceps, with the glutes, adductors, and hamstrings assisting and the core working to keep your torso braced and upright.

How wide should my stance be?

About shoulder-width with your toes turned slightly out is a good default. Adjust until you can reach a deep squat with your heels flat and your knees tracking over your toes.

Is the cable goblet squat good for beginners?

Yes. The chest-height load and forward cable tension act as a counterbalance that makes it easier to stay upright and squat deep, so it is a great way to learn squat form.

How does the cable differ from a dumbbell goblet squat?

Both load the front of your body in the goblet position, but the cable keeps constant tension and pulls forward throughout the rep, which helps balance and depth instead of just adding weight at the bottom.

How many sets and reps should I do?

For most lifters, 3 to 4 sets of 8 to 15 reps works well. Use a weight that lets you keep an upright torso and full depth on every rep.

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