Quads
Cable Squat
The Cable Squat is a strength exercise on a cable machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
How to do it
- Set a pulley to the lowest position and attach a short straight bar.
- Grip the bar, face the machine and step back until your arms are straight and the cable is taut.
- Set your feet shoulder-width apart and lean back slightly against the cable.
- Sit down between your heels until your thighs are about parallel, keeping your arms straight.
- Drive through your whole foot to stand up tall.
Tips
- Use the cable as a counterweight so you can stay upright and sit deep.
- Keep your arms long: they only hold the bar.
Common mistakes
- Pulling the bar with the arms to help stand up.
- Leaning forward toward the machine as you squat.
- Letting the knees drift inward.
Muscles worked by the Cable Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Cable Squat alternatives
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Cable Squat good for beginners?
Yes. The Cable Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Squat?
For example the Band Squat, Dumbbell Squat and Hatfield Squat. They train mostly the same muscles, some with different equipment.
How do you make the Cable Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.