Cable Reverse Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Reverse Squat

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

MediumAbsQuadriceps

About this exercise

The cable lying hip flexion, also called the reverse squat, is performed lying on the floor with both ankles attached to a low pulley cable. By driving both knees toward the chest against resistance, the movement emphasizes the hip flexors, abdominals, and quadriceps in a controlled, low-impact manner.

How to Perform

  • Attach ankle straps to both ankles and connect them to the low pulley cable
  • Lie on your back facing the cable machine with legs extended and slightly elevated
  • Brace your core and flatten your lower back against the floor
  • Draw both knees toward your chest simultaneously by flexing at the hips
  • Pause at the top when your knees are near your torso
  • Slowly extend both legs back to the starting position under control
  • Avoid allowing your lower back to arch as you return to the start

Muscle Activation

Primary
AbsQuadriceps
Secondary
GlutesCore

Common Mistakes

Common mistakes content is coming soon.

About the Cable Reverse Squat

The Cable Reverse 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.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore