Cable Squat

Also known as: Low Pulley Squat, Cable Machine Squat, Low Cable Squat

StrengthFunctional

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Body Part: Legs

Description

Face a low pulley and hold the handle with both arms extended, feet about shoulder-width apart. Keep the cable taut as you bend your hips and knees into a deep, controlled squat. Push through your whole feet to stand while keeping your arms long and your torso stable.

How to Perform

Attach a short straight bar to the low pulley and select a light weight to practice the movement.
Face the low pulley, hold the handle with both arms extended, and step back until the cable is taut.
Set your posture with your chest up, shoulders down, and spine neutral. Brace your abdominal muscles and keep your weight balanced over your mid-foot.
Begin the squat by pushing your hips back and bending your knees. Let the cable provide forward tension, but do not let it pull your shoulders forward.
Lower under control until your thighs are about parallel to the floor, or as low as you can while keeping your heels down and your back neutral.
Push through your whole feet to extend your hips and knees. Keep your arms long without rowing the handle.
Finish tall without leaning back or locking your knees forcefully, then repeat for the planned number of repetitions.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Walk back until the cable is under tension before starting.
Exhale as you stand and inhale as you lower.
Drive through the floor to stand up, extending your hips and knees together.
Keep the movement controlled in both directions.
Choose a load that lets you maintain cable tension and stable posture for every repetition.

Common Mistakes

Letting the knees cave inward instead of tracking over the toes.
Rounding the lower back at the bottom of the squat.
Pulling with the arms instead of keeping the arms extended and using the legs and hips.
Leaning too far back and turning the movement into a cable row.
Stopping too high and not reaching a controlled squat depth.
Shifting weight onto the toes and letting the heels lift.