Muscles Worked
Learn more in the Quads training guide →
Primary
Quads
Secondary
Glutes
Hamstrings
Highlighted muscles
How To Perform
- 1 Attach a rope or handle to the low cable. Hold at chest height.
- 2 Stand with feet shoulder-width, toes slightly out.
- 3 Squat down, using the cable for counterbalance.
- 4 Drive back up to standing.
Form Cues
- ✓ The cable counterbalance allows a more upright torso — use this to sit taller.
- ✓ Knees track over toes throughout.
Common Mistakes
- ✗ Letting the knees cave.
- ✗ Leaning too far back against the cable.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Squat, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Cable Squat should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for quads. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Squat target?
Cable Squat primarily targets the Quads. Secondary muscles include Glutes, Hamstrings.
Is Cable Squat good for beginners?
Cable Squat is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Cable Squat, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.