Cable V-Bar Front Squat
Build serious quads with the Cable V-Bar Front Squat! A unique twist on a classic, targeting your front muscles.
The Cable V-Bar Front Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: v-bar attachment or cable machine.
Required Equipment
Cable V-Bar Front Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Cable V-Bar Front Squat Variations and Alternatives
How to do the Cable V-Bar Front Squat
Set the cable machine to the lowest setting and attach a V Bar handle.
Stand in front of the cable machine with your feet shoulder-width apart, facing away from the machine.
Bend down and grab the V Bar with both hands, keeping your elbows pointing down.
Stand up straight, and walk forward slightly to allow the weight to lift off the stack. The V Bar should be held at chest height, with elbows pointing down and palms facing each other.
Keeping your back straight and head facing forward, begin to lower your body by bending at the knees and hips into a squat position. Ensure that your knees do not pass over your toes and keep the weight in your heels.
Lower yourself until your thighs are at least parallel to the floor, ideally lower if you have the flexibility without compromising your form.
Drive through your heels, extending your knees and hips to return to the starting position while exhaling.
Repeat for the desired number of repetitions, maintaining good form throughout the set.
Ensure to maintain a tight core throughout the movement to stabilize your spine and avoid any rounding of the back. Adjust the weight according to your fitness level, ensuring that you can perform the exercise with proper form.
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Cable V-Bar Front Squat FAQs
What muscles does the Cable V-Bar Front Squat work?
The Cable V-Bar Front Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Cable V-Bar Front Squat?
V-bar attachment or cable machine.
Is the Cable V-Bar 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 V-Bar Front Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable V-Bar Front Squat variations and alternatives?
Similar exercises include the Barbell Clean-Grip Front Squat, Cable Squat, Cable Front Squat and Cable Goblet Squat.
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