Legs · Squat and lunge
Cable Squat
The Cable Squat mainly trains your quads and glutes.
Both cables
Standing, light pull
How to do it
- Take one step back, handles at your chest
- Sit back against the pull
- Squat deep, heels on the floor
- Stand up and extend your hips fully
Coach’s tip
The forward pull lets you sit far back: easy on the knees. If it gets too light, switch to the split squat or the belt squat.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles in front of your chest
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
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 Squat work?
Mainly the quads and glutes.
How do I set up the cable machine for the Cable Squat?
Pulley: Both pulleys at the bottom. Grip: Single handles in front of your chest.
Can I do the Cable Squat on a single cable tower?
Not like this. The Cable 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 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 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.