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Cable Front Squat

Step by step instructions, muscle activation and variants for the Cable Front Squat.

MediumGlutesQuadriceps

About this exercise

The Cable Front Squat is a lower-body exercise where a cable attached at a low pulley is held at chest height while performing a squat. The forward cable pull encourages an upright torso position, placing greater emphasis on the quadriceps and reducing lower back strain compared to a traditional barbell squat.

How to Perform

  • Attach a straight bar or rope to the low pulley of a cable machine
  • Stand facing the machine and hold the attachment at shoulder or chest height with both hands
  • Position your feet shoulder-width apart with toes slightly turned out
  • Brace your core and keep your torso upright as you lower into a squat by bending your knees and pushing your hips back
  • Descend until your thighs are parallel to the floor, or as low as your mobility allows
  • Drive through your heels to press back up to the standing position

Muscle Activation

Primary
GlutesQuadriceps

About the Cable Front Squat

The Cable Front Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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