Cable Front Squat

How to do the Cable Front Squat

1. 1Set the cable pulley to its lowest position and attach a rope or handle.
2. 2Stand facing the machine and hold the attachment at the front of your shoulders with your elbows pointing forward and high.
3. 3Step back until the cable is taut, then set your feet roughly shoulder-width apart with your toes turned out slightly.
4. 4Brace your core, keep your chest tall, and pull your shoulder blades back to lock in an upright torso.
5. 5Bend at your knees and hips to lower under control until your thighs are at least parallel to the floor.
6. 6Keep your heels flat and your knees tracking in line with your toes throughout the descent.
7. 7Drive through your whole foot to stand back up, squeezing your glutes hard at the top.
8. 8Complete your reps, then step forward and return the attachment to the machine under control.

Form tips

• Keep your elbows high so the attachment stays pinned to your shoulders and your torso stays vertical.
• Sit your hips down and back as you descend rather than letting your knees shoot forward first.
• Use the cable's pull to your advantage: let the forward tension cue you to stay balanced over mid-foot.
• Control the lowering phase over 2–3 seconds to keep constant tension on the quads and glutes.
• Exhale as you drive up and inhale at the top to maintain a stable, braced trunk.

Common mistakes

• Letting the elbows drop, which pulls your chest down and shifts load off the quads and glutes onto your lower back.
• Lifting the heels off the floor, which destabilizes the squat and overloads the knees.
• Letting the knees cave inward, which strains the knee joint and reduces glute engagement.
• Cutting the squat short above parallel, which limits glute and quad development.
• Standing too close to the machine so the cable angle yanks you forward and you lose balance.

Frequently asked questions