How To Do Cable Squats Properly

Cable squats are modified patterns of doing squats. It is one of the best and compound exercises for the lower body that gives strength to your lower body parts and muscle building.

Cable squats target and maintains your physical and mental health. This exercise is also considered one of the best exercises for healthy and effective muscles.

Cable squats are the perfect exercises that especially targets glutes, quads, and hamstring complex. If your lower body is strong then you can perform all the physical activities perfectly.

With this routine, it is easier to balance yourself while you are bending down. It is so because the cable squats require you to hold the strings in your hands. As the cable tries to pull you, it becomes easier for you to bend down and balance your body.


The basic cable squat exercise is quite easy to perform. Here is how to start.

This is much more difficult when you do it with dumbbells, but you will get the same result and that is, building up the strength of your legs and hip muscles.

Attach a straight bar or narrow grip handle to the bottom setting of the cable machine, hold the handle on extended arms and walk the cable out a few steps.

You then keep your weight in your heels, push your hips back and bend your knees, dropping down into a squat, stop when you your thighs are parallel to the ground, or just below and hold for a second in this position.

Finally, stand back up to straight and squeeze your glutes hard at the top of the movement before going into your next repetition.

Repeat for the desired number of reps.



When performing a squat, you bend the knee and the hip at the same time, so the length of the hamstring barely changes. If your routine does not adequately hit your hamstrings then your quads and glutes have to overcompensate for your hamstrings.

This imbalance can increase your risk of pulled muscles and knee, hip, and ankle injuries. The cable squat fixes this since it not only works on the hamstrings but also the quads and glutes reducing the chances of injury.


The gluteus maximus is the ‘meaty’ part of the glute that you sit on. The glute maximus is used to extend the hips, which is important for the squat lockout.

During the cable squats the hips will travel behind the line of force as it descends into the squat. As you stand back up, the hips need to rise up and forward to come back in line with the line of force.

Therefore, the gluteus maximus serves an important function in the top range of the squat in order to bring the hips into full extension.


The quads are the primary muscles used to extend the knee.

At the deepest range in the squat, the quads will be working the hardest in order to extend the knees out of the bottom.

Furthermore, the knees will travel in front of the line of force as it descends into the squat. The further your knees travel forward, the stronger your quads need to be.


Cable squats are easy to practice and add-on to routine exercises, and it takes little time to work on the core joints of the human body.

Cable squats with rope make it more comfortable for amateurs, and beginners. This is because it teaches beginners on things like balance to prepare them for doing squats without the cable at some point.

The cable squat is very effective on the core points in the body, especially mid-hip points, thighs, and lower abdominal areas. Also, there are lesser chances to get injured while practicing cable squats.

Unlike other lower body exercises the cable squat does not only work on the lower body but it also stresses the biceps, forearms, and shoulder.

Moreover, this is a good exercise for weight loss, to cut off the excessive bulge from the tummy area, and to tone the thighs.

Finally, by increasing the reps and sets you can get much better results in the core areas.



This is a great moderate move. When done correctly, it can effectively target your legs and lower body. It requires the cable machine for the exercise to be done.

The muscles used for cable step-ups may change slightly based on your trained range of motion and technique, but in the most general case, the muscles used for cable step-ups are; Calves, quadriceps and hip adductors.


If you are in need of a beginner-level glute exercise, consider incorporating cable pull-throughs into your training program.

The cable pull-through, sometimes referred to as the glute pull-through, is a compound exercise that works muscle groups in your posterior chain, including the hamstrings, gluteus maximus, and lower-back muscles.

You practice cable pull-throughs by starting in a standing position with your back to a cable pulley machine. Hinge your hips, grab the rope attachment between your legs, and pull it forward with a controlled movement.


Whether you are squatting at the cable squats or barbell squat, there can still be mistakes in performing the exercise itself.  Here are some common mistakes to avoid;

Lifting your heels off of the floor on the way to standing position.

You should be driving through your heels on the way up.  This helps to better stabilize you and the weight that you are pushing and also better activates the hamstring complex and glute muscles.

You should reach parallel while doing squats since your depth should be at parallel or lower if possible. In order to activate and maximize the muscles in your lower body.


Cable squats are really great if you want to improve your lower body strength.