Cable Front Squat

Master the Cable Front Squat to build strong quads, glutes, and core stability. This effective variation uses cable resistance for a consistent challenge.

IntermediateThighs Cable

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Cable Front Squat

Compound

Barbell Bench Front Squat

Thighs · Quadriceps · Barbell

Intermediate

Compound

Barbell Front Bench Squat

Thighs · Gluteus Maximus · Barbell

Intermediate

Compound

Barbell Front Chest Squat

Thighs · Gluteus Maximus · Barbell

Advanced

Compound

Cable Front Squat with V bar

Thighs · Cable

Intermediate

Description

A squat exercise performed with a cable machine, targeting the quadriceps, hamstrings, and glutes.

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How to do Cable Front Squat

01
Setup
Set the cable pulley to its lowest position and attach a rope handle or straight bar. Stand facing the machine with your feet shoulder-width apart, toes pointing slightly out.
02
Setup
Grab the handle(s) with an overhand grip, bringing your hands to your shoulders or chest. Keep your elbows high and pointed forward to support the weight.
03
Inhale as you initiate the movement by pushing your hips back slightly, then bending your knees to lower your hips down. Maintain an upright torso and engaged core, as if sitting in a chair.
04
Descend until your thighs are parallel to the floor or as deep as comfortable while keeping your chest up and a neutral spine.
05
Exhale as you drive through your heels and mid-foot, extending your hips and knees to return to the starting standing position. Squeeze your glutes at the top without hyperextending your lower back.

Tips

Keep your elbows high and pointed forward throughout the squat to maintain an upright torso and prevent the cable from pulling you forward.
Focus on driving your knees out slightly as you descend to ensure proper glute activation and prevent them from caving inward.
Maintain a neutral spine and engage your core throughout the entire movement to protect your lower back and enhance overall stability.
Control both the eccentric (lowering) and concentric (lifting) phases of the movement to maximize time under tension and muscle engagement.

Common mistakes

Rounding the back: Avoid letting your lower back round by actively keeping your chest up and maintaining a tight core throughout the squat.
Knees caving inward: Prevent your knees from collapsing by consciously pushing them outward, aligning them over your mid-foot.
Lifting with your toes: Drive through your heels and the middle of your foot during the ascent to properly engage your glutes and quadriceps, rather than pushing off your toes.

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Questions

What muscles does Cable Front Squat work?

Cable Front Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Cable Front Squat good for beginners?

Cable Front Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Front Squat?

You need Cable to perform Cable Front Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Front Squat?

Keep your elbows high and pointed forward throughout the squat to maintain an upright torso and prevent the cable from pulling you forward. Focus on driving your knees out slightly as you descend to ensure proper glute activation and prevent them from caving inward. Maintain a neutral spine and engage your core throughout the entire movement to protect your lower back and enhance overall stability. Control both the eccentric (lowering) and concentric (lifting) phases of the movement to maximize time under tension and muscle engagement.

What are common mistakes when doing Cable Front Squat?

Rounding the back: Avoid letting your lower back round by actively keeping your chest up and maintaining a tight core throughout the squat. Knees caving inward: Prevent your knees from collapsing by consciously pushing them outward, aligning them over your mid-foot. Lifting with your toes: Drive through your heels and the middle of your foot during the ascent to properly engage your glutes and quadriceps, rather than pushing off your toes.