Legs · Squat and lunge
Supported Squat
The Supported Squat mainly trains your quads and glutes.
Bodyweight
Stable
How to do it
- Stand an arm’s length in front of the frame, feet shoulder-width apart
- Hips back and down, as if you were sitting down
- Go as deep as feels good: heels stay on the floor
- Stand up using your legs, your hands only hold on
Coach’s tip
Your hands steady you, your legs do the work. Grip loosely enough that you don’t pull yourself up. When it gets easy, let go with one hand: or move on to the cable squat.
Setup
Grip
Both hands on the frame, at about chest height
Load
Bodyweight
You need
Nothing extra
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 Supported Squat work?
Mainly the quads and glutes.
What can I do instead of the Supported 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 Supported 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.