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Cable Squat

IntermediateStrengthTier T3

You stand facing a low cable tower and squat down to hold a handle in each hand near your ankles with your back flat. You stand up while pulling on the handles, then lower back down.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach a handle to the cable, set the cable arm low, and stand facing the machine.
  1. A woman standing upright facing a cable machine, holding a handle in each hand.

    Step 1 of 3

    Stand facing the low-set cable tower, holding one single handle in each hand, keeping your back flat and your core strong.

  2. The same woman, now squatted down, still holding a handle in each hand near her ankles.

    Step 2 of 3

    Keeping your back flat and your core strong, squat down to a comfortable position, holding both handles near your ankles.

  3. A woman standing upright facing a cable machine, holding a handle in each hand.

    Step 3 of 3

    Stand facing the low-set cable tower, holding one single handle in each hand, keeping your back flat and your core strong.

Safety Information

Keep your back flat and your core strong throughout the squat -- never let the back round or arch. If you have a knee, hip, or low-back injury, or any condition affecting balance while resisting a forward-pulling load, ask a physical therapist or physician before attempting this exercise, because the whole squat is performed while holding tension from a low cable pulley positioned in front of the body. Stop and return to a comfortable standing position with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the squat. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.