Legs · Cable machine

Cable Front Squat

The cable front squat is a lower-body exercise that targets the quadriceps and glutes while delivering continuous tension throughout the repetition. It fits well into leg workouts as an accessory movement or as a spine-friendly alternative to barbell squats for lifters of all experience levels.

Muscles: Legs, Glutes
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing away from a cable machine with a straight bar or rope attachment at shoulder height.
Hold the attachment at shoulder level in front of your body.
Stand with feet shoulder-width apart.
Lower into a squat by bending your knees and hips, keeping your chest up and elbows high.
Drive through your heels to return to the starting position.

Common mistakes

Dropping the elbows and rounding the upper back, which shifts the load onto the lower back.
Allowing the knees to cave inward during the ascent, which places excessive stress on the knee joints.
Lifting the heels off the floor, which destabilizes your base and reduces force production.

Tips

Keep your elbows high and chest up throughout the entire movement to maintain an upright torso.
Control the descent slowly rather than letting the cable pull you downward abruptly.
Position your feet shoulder-width apart with toes turned slightly outward to accommodate deep hip flexion.

Sets and reps

Perform 3 to 4 sets of 10 to 15 repetitions to develop muscle mass and local endurance. Rest 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the cable front squat easier on the lower back than a barbell squat?

Yes, holding the load in front encourages an upright posture, which substantially reduces shear stress on the lumbar spine. If you experience persistent back pain, stop the exercise and consult a specialist.

Which cable attachment works best for this movement?

A straight rotating bar or a rope attachment works best, depending on which grip feels most natural on your wrists and shoulders.

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