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Home » Exercise Guides

Cable Squat: Target Your Legs for Maximum Strength & Tone

How to do the cable squat

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:10 AM EDT

Ask Question?

The cable squat is an effective alternative to the barbell squat which will build sufficient muscle and strength in the legs. Now, it’s a compound movement so you’re working several muscles rather than isolating just one, and these muscles include quads, glutes, hamstrings, calves, and core.

But anyone can perform this exercise effectively as cables are great for stabilizing the body during a movement, and they also keep tension on the muscle which is very important for muscle hypertrophy. So, if you’re looking for a good squat variation which is safe and effective, then the cable squat is the perfect exercise.

Cable Squat Details
Basic Information
Body Part
Legs
Primary Muscles
Calves, Erector Spinae, Glutes, Hamstrings, Quadriceps
Secondary Muscles
Core, Lower Back
Equipment
Cable Machine, Cable Attachment (Handle Or Bar), Weight Plates
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Squat
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Ultimate Machine Leg Raise Crunch for Core and Hip Strength
  • Dumbbell Deadlift: Master Your Hamstrings and Glutes Now!
  • Z Press: Ultimate Guide to Strengthen Deltoids & Core
  • Kettlebell One-Arm Row: Master Your Back and Biceps Strength

Exercise Instructions

  1. Attach two pulleys at the lowest setting on a cable machine. Make sure the cable pulley attachments are located close to each other. Do not use a cable machine with a large distance in between the pulleys.
  2. Then, stand between both pulleys, bend over with your back straight, and grab both handle attachments.
  3. Position your feet slightly wider than a shoulder-width distance apart. Keep your knees in line with your heels and don’t let your knees move forward over your feet.
  4. Now, perform the squat by pushing through your heels until you’re standing erect. Do not lock out your knees at the top. Exhale during this portion of the exercise.
  5. Then, lower your body down until your upper legs are at or slightly below parallel to the floor.
  6. Repeat for the desired number of reps.

Variations & Tips:

  • Make sure to use a cable machine where the pulleys are located close to each other. You don’t want to use a machine where the cables are far away from each other as this will not work.
  • The cable squat is the exact same movement as a standard squat except you’re holding the cables by your sides.
  • You only need to squat just below parallel or right at parallel for an effective leg workout.
  • Do not let your knees pass your feet during the squat. Your knees should be in line with your heels.
  • Push with your heels to perform the squat as this will protect your knees from injury.
  • The cable squat works the quads and glutes as primary muscles but it also works the hamstrings, calves, and core as secondary muscles.

Watch: How to do the cable squat

Interested in measuring your progress? Check out our strength standards for Squat.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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