Legs · Conditioning finisher
Cable Goblet Squat to Press
The Cable Goblet Squat to Press mainly trains your quads, glutes and front delts. Also working: triceps and abs.
One cable
Standing, light pull
How to do it
- Stand right above the low pulley, cable running up between your feet
- Both hands on the handle at your chest, sink into the squat
- Stand up powerfully and press the handle overhead
- Handle back to your chest and down again
Coach’s tip
Like the squat to press, just on one cable: the other side stays free. Pin it light, a steady flow matters more than the weight.
Noticeably loads the shoulder. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at the bottom
Grip
V-handle with both hands in front of your chest
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (conditioning finisher). 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 Goblet Squat to Press work?
Mainly the quads, glutes and front delts. The triceps and abs help.
How do I set up the cable machine for the Cable Goblet Squat to Press?
Pulley: Pulley at the bottom. Grip: V-handle with both hands in front of your chest.
What can I do instead of the Cable Goblet Squat to Press?
For the same movement: Cable Squat to Press, Cable Squat to Row and Lunge to Overhead Press. In DCFT you swap with one tap.
DCFT
The Cable Goblet Squat to Press 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.