Cable Squat
The Cable Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae, Levator Scapulae, Trapezius (Middle), Trapezius (Upper). It is a cable compound exercise at intermediate difficulty.
A cable compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with feet shoulder width or slightly wider on platform between very low and close pulley cables. Squat down with knees slightly beyond foot and shoulder above feet. Grasp stirrups to each side with arms straight. Execution: Keeping chest high and back straight, raise stirrups by extending knees and hips until legs are straight. Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Squat down until thighs are just past parallel to floor. Return and repeat. Comments: Keep head facing forward, back straight, chest high, arms straight to sides, and feet flat on platform with equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. SeeSquat Analysis.
Alternative Exercises
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