How to do the Cable Squat
- Stand facing the cable machine with a handle attached to the low pulley.
- Hold the handle near your chest and step back to feel gentle tension.
- Stand with your feet shoulder-width apart, adjusting toes as needed.
- Bend your knees, sit down between your hips, and keep your heels planted on the floor.
- Stand back up, driving through your whole foot to finish the movement.
Full technique — 7 steps
- Attach a handle to the low pulley and stand facing the machine.
- Hold the handle close to your chest and step back until the cable stays lightly tensioned.
- Place your feet around shoulder width apart with toes turned out as needed.
- Tighten your stomach and sit down between your hips while keeping your heels planted.
- Lower until your thighs reach depth you can control without the cable pulling you forward.
- Drive through your whole foot to stand up while keeping the handle close and torso tall.
- 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
Compared with similar variants
| Cable Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | low | high | moderate | high |
| Knee | moderate | high | high | moderate |
| Hip | low | moderate | low | high |
| Equipment | Cable machine | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Goblet Squat Same level
- Goblet Squat Same level
Machine
- Single Leg Press Easier
- Smith Machine Squat Same level
Resistance bands
- Resistance Band Squat Easier
- Resistance Band Sumo Squat Easier
Barbell
- Barbell Front Squat Harder
- Barbell Pause Squat Harder
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
- Easier Leg Press
- This exercise Cable Squat
- Harder Hack Squat (Machine)
- Harder Barbell Back Squat
Too hard for now? Start with the Leg Press.
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).
