Legs · Squat and lunge
Cable Box Squat
The Cable Box Squat mainly trains your quads and glutes. Also working: abs.
Both cables
Stool or box
Stable
How to do it
- Place the seat one step in front of the pulleys, handles at your chest
- Push your hips back and sit down slowly
- Sit briefly, core stays braced
- Stand up briskly, driving through your whole foot
Coach’s tip
The seat sets the depth and takes away the fear of falling: that’s how you learn a clean squat. The cable from the front keeps you upright. Later on, just touch the seat instead of sitting all the way down.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles in front of your chest
Load
Both cables
Needs two cable towers
You need
Stool or box
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Box Squat work?
Mainly the quads and glutes. The abs help.
How do I set up the cable machine for the Cable Box Squat?
Pulley: Both pulleys at the bottom. Grip: Single handles in front of your chest. You also need: Stool or box.
Can I do the Cable Box Squat on a single cable tower?
Not like this. The Cable Box Squat needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Goblet Squat and Cable Goblet Squat instead.
What can I do instead of the Cable Box Squat?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Cable Box Squat in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.