Cable Front Squat
Build strength and stability! The Cable Front Squat targets your quads, core, and upper back.
The Cable Front Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Front Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Cable Front Squat Variations and Alternatives
How to do the Cable Front Squat
Attach a handle to the low pulley of a cable machine and select the appropriate weight.
Stand facing away from the machine and grab the handle with both hands, holding it at chest height; elbows pointing forward.
Step forward until the cable is taut and you're in a starting upright position away from the machine. Your feet should be shoulder-width apart.
Brace your core, keep your chest up and your back straight.
Inhale as you start to bend your knees, pushing your hips back as if you're about to sit on a chair. Squat down until your thighs are parallel to the ground, keeping the tension in the cable.
Pause at the bottom of the squat for a moment, maintaining balance and control.
Exhale as you drive through your heels to extend your knees and hips, returning to the starting position.
Ensure that you maintain continuous tension on the cable throughout the motion.
Perform the desired number of repetitions, and complete all sets as directed in your workout.
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Cable Front Squat FAQs
What muscles does the Cable Front Squat work?
The Cable Front Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Cable Front Squat?
Cable handle attachment or cable machine.
Is the Cable Front Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Front Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Front Squat variations and alternatives?
Similar exercises include the Cable Squat, Cable Deadlift, Cable V-Bar Front Squat and Cable Goblet Squat.
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