Squat (Cable)
Also called Cable Squat
How to do it
Stand facing a low pulley and hold the attachment close to your chest with both hands. Brace your trunk and squat down between your hips while keeping your feet planted and knees tracking over your toes, then drive through both feet to stand. Control the descent and keep the cable close to your body.
Setup
Set a low pulley and stand facing it far enough back to keep steady tension. Hold the attachment close to your chest with both hands, set your feet about shoulder width with toes slightly out, and brace before descending.
Where you should feel it
Through the quads and glutes as you drive from the bottom, with the abdomen resisting the cable’s forward pull. Keep pressure across the whole foot and the knees tracking over the toes rather than collapsing inward.
When to use it
Use for a front-loaded squat with continuous tension and an upright torso. It is useful for controlled lower-body volume, squat-pattern practice, and moderate-load sets in roughly the 8-15 rep range.