Legs · Conditioning finisher
Cable Squat to Press
The Cable Squat to Press mainly trains your quads, glutes and front delts. Also working: triceps and abs.
Both cables
Standing, light pull
How to do it
- Stand between the pulleys, handles at your shoulders, elbows under your hands
- Sink into the squat, chest stays up
- Stand up powerfully and carry the momentum into the press
- Extend your arms overhead, bring the handles back to your shoulders and squat again
Coach’s tip
Legs and shoulders in one movement: it drives your heart rate up without any jumping. Set the pin light: what counts here is a smooth, steady flow, not 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
Both pulleys at the bottom
Grip
Single handles at your shoulders
Load
Both cables
Needs two cable towers
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 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 Squat to Press?
Pulley: Both pulleys at the bottom. Grip: Single handles at your shoulders.
Can I do the Cable Squat to Press on a single cable tower?
Not like this. The Cable Squat to Press 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 Cable Goblet Squat to Press and Cable Punch instead.
What can I do instead of the Cable Squat to Press?
For the same movement: Cable Squat to Row, Lunge to Overhead Press and Cable Goblet Squat to Press. In DCFT you swap with one tap.
DCFT
The Cable 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.