Sales Popup
Someone purchased a
6 hours ago





Your Cart is Empty

October 08, 2021 7 min read

Have you ever seen someone performing squats with cables? How do they work? How can you use them to improve your fitness routine at the gym?

We understand your different thoughts towards your fitness journey! It is truly important to have knowledge first in this field before hopping on to different exercises.

In this guide, we're going to share more information about cable squats and how versatile their benefits are to any fitness routine.

What Are Cable Squats?

Cable squats are a type of exercise performed using a cable machine. They're similar to split squats, which involve standing to one side and doing a squat-like motion with the free leg in front.

Sport slim fit woman in sportswear exercising building muscles with Cable Crossover machine in modern gym

Cable squats can also work your glutes and thighs hard to help you burn calories to lose weight.

How To Do Cable Squats

Like we mentioned earlier, cable squats are very versatile in their form because they can be done without any additional weights. 

This helps you save time by not having to add weights just for different exercises, such as when switching from bench presses to shoulder presses.

1. Start With The Split Position

Start with your feet hip-width apart while facing the cable machine with the pulley set at about chest level. Take a staggered stance with the leg closest to the machine forward, making sure that your front knee is roughly in line with your ankle and not past it.

2. Engage Your Core

Contract your abs as if preparing for a punch to support your torso as you perform this exercise. Keep your spine straight at all times during this movement even though you may feel tempted to hunch over to take pressure off of the core. 

It is important to keep the core engaged for safety reasons, too! You can use a towel or basketball between your back and the wall if you don't have access to any gym equipment at home.

3. Lower Yourself Into The Squat Position

Keeping your back flat and your abs engaged, slowly lower yourself as if you're about to sit down on a chair behind you. Your free leg should hover just off the ground with your knee bent and shin parallel to the floor. Make sure that you do not let your front knee go over your toes as this could cause injury!

4. Use The Cable Machine For Counterbalance

When you've reached your lowest point, press through the heel of the planted leg to bring yourself back up without locking out your knees or hips at the top. Repeat until it feels difficult or all reps are complete and then switch legs and repeat using the opposite side for another set.

The Advantages of Cable Squats 

Squats are one of those exercises that offer a lot of advantages. As you may know, squatting involves nearly every muscle in your entire body and is an excellent workout for developing the muscles in your lower body. However, cable squats have advantages for various parts of the body such as hips, things, legs, and so on.

The following are some of the most frequent advantages of cable squats:

  • Beneficial for smooth movement: In order to keep moving and to develop strong legs, you must have strong legs. Squats not only help you build strong legs, but they also help you build abdominal strength and stabilize your muscles. Squats using a cable are beneficial for reducing back discomfort and increasing mobility.
  • Helpful for your back:  Because the cable squats workout involves both your upper and lower back, there is little question that it will assist to improve your posture.Because this exercise strengthens the muscles in your back, you will have improved posture.
  • Weight loss: A new squat challenge called the 30 Day Squat Challenge has recently become popular. Although the primary goal of cable squats is to strengthen your limbs, it is generally known that repetition of this exercise can help you burn calories, which will help you lose weight.
  • Helps to prevent injury: Many sports injuries occur as a result of weak muscles, and the primary goal of cable squats is to give strength to your muscles, therefore someone who does Cable Squats on a regular basis has less possibility of becoming injured.

How To Do Cable Squats At Home

  1. Hold the pulley cable handle with both hands and stand up approximately two feet apart from the Weight Stacks.
  2. By bending your knees slightly, lean your body forward ten to fifteen inches.
  3. While doing the aforementioned movements, maintain your abs firm.
  4. When you bend your knees, your buttocks should come into contact with your ankle.
  5. Bring your legs forward gently, resisting cable tracking until you return to the starting position.
  6. When you kick back, exhale and inhale as you return to your starting position.
  7. You may repeat the preceding procedures as many times as you want.
  8. As a consequence, cable squats may help you achieve greater results without leaving your house.

Cable Squats for Bodybuilding

The cable squat is the most popular workout among bodybuilders for becoming in shape. The cable squat not only aids in weight loss and muscle building, but it also stimulates the cardiovascular system. As bodybuilding entails putting different muscles in your body in shape and toning them, the cable squat accomplishes the same thing by assisting you to:

Increase your hip flexibility

The cable squat is beneficial for improving bone density. It is beneficial for toning the legs, glutes, and core, which is an essential component of bodybuilding. So, if you want to have a healthy physique, you must learn an exercise like the cable squat since it is the most effective fitness routine because it alone allows you to have smooth and toned glutes, legs, and abs.

Squats with a Cable for Glutes

There aren't many ladies who don't want muscular, well-shaped buttocks. However, there are just a few workouts that are very effective and may assist them in achieving this objective. One option is to seek expert advice and follow their recommendations, but this is usually prohibitively costly. So the greatest option is to perform a few minutes of exercise from the comfort of your own home.

The squat is beneficial for engaging all of our body's muscles, including the arms, upper body, and lower body, particularly the quadriceps, biceps, hips, lumbar, and, most significantly, the glutes. As you may be aware, the buttock is made up of three muscles, namely the small, middle, and big buttocks. Although all three of these muscles originate in the hip, they all serve distinct functions that aid in mobility. 

The big glutes are responsible for limb motions, while the tiny and middle glutes are engaged in hip flexibility. Glutes are extremely powerful muscles that need a lot more effort to tone. 

Cable Squat Challenge for 30 Days

This challenge is essentially a program that almost guarantees toned legs and glutes in 30 days.

The strategy for the 30 Day Cable Squats Challenge is to begin with 30 squats on the first day of the challenge and gradually increase the number each day, for example, 40 squats on the second day, 50 on the third day, and so on until you achieve 250 squats each day in 30 days.

Cable Squats Using Rope

If you wish to perform the cable squat with a rope, connect the rope to the cable and set the cable machine to the lowest level.

  • You must now take three steps back, and your feet should be wider than hip-width.
  • The majority of your body weight should be maintained at the rear of your heels.
  • Now stoop down by lowering your buttocks until they are nearly touching the ground.
  • You may also bend your knees to 90 degrees and feel a stretch in your buttocks.
  • Throughout this procedure, your spine should remain straight.
  • Pulling or bending at the elbows is not permitted, and your arms should be in a relaxed posture.
  • Your whole attention should be on the lower body.

Alternatives to Cable Squats

Doing regular squats is unquestionably the best choice. But, if you no longer want to do a cable squat or simply want more options for your leg day

Here are some cable squat alternatives to try:

  1. Single-Leg Deadlift with Banded Lateral Walk
  2. Romanian Deadlifts
  3. Lunges on the Glute Bridge
  4. Hip Drive Donkey Kicks

Beautiful woman performs Romanian deadlift in gym


Common Mistakes

  • From the Waist, Lean Forward: It is normal to lean or tilt forward from the waist while doing a squat. This affects your spine's neutral posture and, in the instance of the goblet squat, increases your chances of losing your balance or rising up on your toes as you squat down. This is because the weight of the kettlebell will most likely pull you forward. If you feel your chest or shoulders rounding forward or collapsing, or if you find yourself leaning forward at the waist, consider gazing up at a small angle before re-engaging your shoulders to pull them back and bring your chest up again.
  • Not Performing the Full Squat: The deepest portion of the action is typically the most difficult, which is why it's tempting whether intentionally or unintentionally to quit before reaching the entire bottom of the posture. Not completely engaging in the squat deprives you of exercising the whole range of motion and enjoying the full advantages of this exercise. Instead, concentrate on sinking deeply into the squat until your elbows contact the inside of your knees. Then, make a point of rising all the way back to standing completely erect.
  • Choose a Goal: Furthermore, you may concentrate on increasing strength and power by using a higher weight  kettlebell, or you can focus on cardio and mobility by using a lower weight and doing more repetitions. Aim for 3 to 5 sets of 4 to 8 repetitions if you're focusing on strength. If you want to concentrate on cardio, do 4 to 6 sets of 8 to 10 repetitions. Adjust these suggestions depending on what is hard enough to wear you out but not so much that the final rep compromises your form.
  • Slow down: Another alternative is to truly slow down the action by gently lowering into the squat for 3 to 5 seconds before returning to standing. This variant reduces momentum while increasing control and endurance.

Variations and Modifications

This exercise may be modified in a variety of ways, including making it simpler or more difficult. You may still squat in the same manner, ensuring your elbows contact the inner of your knees at the bottom. Then, as you develop strength, just add a light kettlebell to the exercise to keep seeing results.

Finally, crouch down to a box and then stand back up. Position the box behind your hips. This alternative may be beneficial for individuals who do not feel comfortable raising and lowering themselves into a squat posture.

Wrapping Up

And there you go! Cable squats are perfect if you desire strong legs and thighs but are unable to leave the house to go to the gym since there are numerous methods and exercises to develop strong muscles while remaining at home. So, even if you are confined to your house, you may do a variety of leg and hip exercises from there.

Whether you're looking for information about how you should do many reps or sets per workout or what equipment might make it easier--we've got everything covered!