# Cable Squat

A cable-assisted squat variation targeting the quads and glutes. Useful for learning squat depth, balance, and upright torso positioning.

- Beginner · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-goblet-squat/video/female.mp4
- HTML: https://seto.fit/exercises/cable-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 7/10
- Abs: 3/10

## How to do the Cable Squat

1. Stand facing the cable machine with a handle attached to the low pulley.
2. Hold the handle near your chest and step back to feel gentle tension.
3. Stand with your feet shoulder-width apart, adjusting toes as needed.
4. Bend your knees, sit down between your hips, and keep your heels planted on the floor.
5. Stand back up, driving through your whole foot to finish the movement.

### Full technique — 7 steps

1. Attach a handle to the low pulley and stand facing the machine.
2. Hold the handle close to your chest and step back until the cable stays lightly tensioned.
3. Place your feet around shoulder width apart with toes turned out as needed.
4. Tighten your stomach and sit down between your hips while keeping your heels planted.
5. Lower until your thighs reach depth you can control without the cable pulling you forward.
6. Drive through your whole foot to stand up while keeping the handle close and torso tall.
7. Finish standing with hips and knees extended before starting the next rep.

## Common mistakes

- Leaning back against the cable
- Letting heels lift off floor
- Knees collapsing inward on ascent
- Pulling with the arms
- Cutting the squat high

## Form cues

- Use the cable for balance
- Sit between your hips
- Keep heels planted
- Stay tall through chest

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Goblet Squat](https://seto.fit/exercises/kettlebell-goblet-squat/), [Goblet Squat](https://seto.fit/exercises/goblet-squat/)
- **Machine**: [Single Leg Press](https://seto.fit/exercises/single-leg-press/), [Smith Machine Squat](https://seto.fit/exercises/smith-machine-squat/)
- **Resistance bands**: [Resistance Band Squat](https://seto.fit/exercises/resistance-band-squat/), [Resistance Band Sumo Squat](https://seto.fit/exercises/resistance-band-sumo-squat/)
- **Barbell**: [Barbell Front Squat](https://seto.fit/exercises/barbell-front-squat/), [Barbell Pause Squat](https://seto.fit/exercises/barbell-pause-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/) — Beginner
- Easier: [Leg Press](https://seto.fit/exercises/leg-press/) — Beginner
- **This exercise: Cable Squat — Beginner**
- Harder: [Hack Squat (Machine)](https://seto.fit/exercises/hack-squat/) — Intermediate
- Harder: [Barbell Back Squat](https://seto.fit/exercises/barbell-back-squat/) — Intermediate

## Quick answers

### What muscles does the Cable Squat work?

Primary: Quads 9/10. Also works: Glutes 7/10, Abs 3/10.

### Which joints does the Cable Squat load?

Knee: moderate, Hip: low, Ankle: low. Knee — lighter options: Bodyweight Overhead Squat, Bodyweight Squat, Half Squat Mini Band Hip Abduction.

### When should I do the Cable Squat in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Cable Squat?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Squat?

Kettlebell: Kettlebell Goblet Squat, Goblet Squat. Machine: Single Leg Press, Smith Machine Squat. Resistance bands: Resistance Band Squat, Resistance Band Sumo Squat. Barbell: Barbell Front Squat, Barbell Pause Squat.

### What is an easier version of the Cable Squat?

Leg Press (Beginner), Horizontal Leg Press (Beginner).

### What is a harder version of the Cable Squat?

Hack Squat (Machine) (Intermediate), Barbell Back Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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