Legs · Squat and lunge
Cable Goblet Squat
The Cable Goblet Squat mainly trains your quads and glutes. Also working: abs and adductors.
One cable
Stable
How to do it
- Face the machine, step back, both hands on the handle at your chest
- Elbows down, upper body upright
- Squat deep, your knees may travel forward
- Stand up through your whole foot, extend your hips fully
Coach’s tip
One cable, both hands on one handle: the pull to the front keeps you upright, and many people find it more comfortable than two handles. Put your heels on a plate or wedge if your calves are stiff or you want your thighs to work harder. With one cable you run out of weight sooner: at 2:1 it’s about half the stack in effective load.
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
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 Goblet Squat work?
Mainly the quads and glutes. The abs and adductors help.
How do I set up the cable machine for the Cable Goblet Squat?
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?
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 Goblet 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.