Cable Goblet Squat
Description
The cable goblet squat is a squat variation performed with a rope or D-handle attached to a low cable pulley, held at the chest like a goblet. The cable provides a forward-pulling force that challenges anti-tip core stability while the squat builds the quads and glutes. It is unique because cable resistance peaks at standing, opposite to free-weight squats.
Muscle Group
Equipment Required
Cable Goblet Squat Instructions
- Attach a rope handle to a low cable pulley.
- Stand facing the cable. Grip both ends of the rope and hold it at your chest like a goblet.
- Step back to create cable tension. Stand with feet shoulder-width apart.
- Brace your core hard. The cable will pull you forward — resist this throughout.
- Sit back and down into a squat. Keep your torso upright.
- Descend until thighs are parallel or deeper.
- Drive through your feet to stand back up. The cable resistance peaks at the standing position.
- Repeat for the desired number of reps.
Cable Goblet Squat Form & Visual
Cable Goblet Squat Benefits
- Constant cable tension throughout the squat
- Resistance peaks at standing (opposite of free weights)
- Trains anti-tip core stability
- Useful when no dumbbells or kettlebells are available
- Easy to load progressively
- Beginner-friendly squat variation
Cable Goblet Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings (secondary)
- Core (anti-extension, stabilizer)
- Upper back (isometric)
Cable Goblet Squat Variations & Alternatives
- Dumbbell Goblet Squat
- Kettlebell Goblet Squat
- Dumbbell Sumo Squat
- Barbell Front Squat
- Cable Front Squat (rope at high pulley)
