Cable Front Squat
Description
The cable front squat uses two low cable pulleys with handles held at the chest in a cross-grip front rack to perform front squats. The cables provide constant tension throughout and the cross-grip mimics the front rack position. It is a creative variation when no barbell is available.
Muscle Group
Equipment Required
Cable Front Squat Instructions
- Set two low cable pulleys with D-handle attachments. Stand between them.
- Grip the right cable handle with your left hand and the left handle with your right hand (cables cross in front).
- Bring both handles up to your chest in a front rack position.
- Step forward to create cable tension. Stand tall.
- Brace your core. Position feet shoulder-width apart, toes slightly turned out.
- Sit straight down with an upright torso.
- Descend until your hip crease drops below your knees.
- Drive through your feet to stand. Keep handles at chest throughout.
Cable Front Squat Form & Visual
Cable Front Squat Benefits
- Constant cable tension throughout the squat
- Builds quad-dominant squatting
- No barbell needed — useful in some commercial gyms
- Front-loaded position forces upright torso
- Easy to load progressively via cable stack
- Provides unique stimulus
Cable Front Squat Muscles Worked
- Quadriceps (heavy emphasis)
- Gluteus maximus
- Anterior deltoid (handle support)
- Core (bracing)
- Hamstrings
- Calves
Cable Front Squat Variations & Alternatives
- Barbell Front Squat
- Dumbbell Goblet Squat
- Frankenstein Squat
- Landmine Front Squat
- Single-Cable Front Squat
