A squat variation performed using a cable machine, providing constant tension throughout the movement.
- +Works glutes, quads, and hamstrings
- +Provides continuous tension for better muscle activation
- +Adjustable resistance for different fitness levels
- –Less effective for developing maximum leg strength
- –Requires good core stability to prevent being pulled forward
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the cable to the lowest pulley; attach a straight bar or rope
- Face the machine, feet shoulder-width, toes slightly out; grab with both hands
- Step back to create tension; arms straight, chest up, core braced
- Sit hips back and down between your heels; keep spine neutral
- Knees track over toes; heels stay flat on the floor
- Lower to parallel (or as low as comfortable) without rounding your back
- Drive through mid-foot/heels to stand; squeeze glutes at the top
- Inhale on the descent, exhale as you stand; keep the cable from pulling you forward