How to perform Cable Squat?

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Being a fitness enthusiast your worries are always about to how build up strength for your healthy body. Cable squat is one of the very well known compound exercises, which gives strength to your lower body appearance. You must think of what you can do to make your health perfect and become in a perfect shape. The cable squats are a kind of exercise which is meant for building core strength along with lower body strength. You can only imagine that what an exercise can do to your physical and mental health. With deciding the whole menu for your health diet, adding exercises into your account may help you maintain proper physical and mental health. Dedication and determination to maintain and build a healthy life or healthy body is good, but with the desire to work on yourself you need to gain some information and knowledge to perform it very well. 

Here, we will talk about how can perform healthy body posture to build your body strength and especially your lower body strength. The first thing you need to know about cable squat is that it is process that is performed on a cable machine, which help to carry the weight on your body easily. It helps to exercise in a healthy and in a secure way, where you can easily handle the weight and concentrate on your exercise. Here are some of the techniques that you have to follow while doing cable squats.


How you can perform cable squat?

Start your exercise by standing towards the cable machine, keep your feet apart according to the width of your shoulder, and your feet should face forward direction. The attachment (cable) should be at lower point at feet. Now you have to engage your core, and prevent your shoulders from resting. Hold onto the attachment and bend down in a squat position by slowly bending your knees and hips. You have to keep your knees aligned along with your toes, which will prevent you from putting stress on your knees. Try not to bend your arms while exercising, and try to keep them straight. Now, you have to squeeze your glute muscles while standing back in starting position until your knees are in full extension. 

Above written instructions are in extended form, and now you can repeat this formation as much as you desire. You must have the proper curriculum for doing it, as exceed in limit can harm your health too. The process of squat with cable machine brings the best in you, and works to maintain the stability in your knees along with strengthening the connective tissue in your knees. Including cable in your fitness regime will help you to perform squats while maintaining the mobility and strength. 

Cable Squat Rows or Row Squats:

cable squat

Here are some of the proper instructions on how to perform cable squat rows/row squats Hold a cable grip in each hand, then take a few steps away for slacks to get tighten. At this point you must ensure to have straight back posture with tight core. Now, you have bend from knees with keeping your chest posture up. Now slowly try to return to your original position, and then pull the handles back following the elbows. Tighten your back muscles and then come back up with handles on starting position. 

Cable Squats:

cable squat

This exercise especially works on quads, hamstrings, and glute muscles. Start your exercise by attaching narrow grip or straight bar to the cable machine at the bottom settings. Hold the grip of your attachment with extended arms and walk few steps away from cable. You have to hold your weight on your heels, then bend your knees and push your hips back like forming a squat position. You have to stop at the position when your legs’ position becomes parallel, and there you have to hold that position for a couple of seconds. Now, you have come back up in starting position by squeezing your glute muscles at the time of movement, and you have to do it before going into repetition. 

Cable Alternative Step Ups:

Cable Alternative

Arrange a box or bench in front of your cable machine, and measure the distance according to the length that you will be able to place your leg on it. Now arrange the bench according to the height of your foot that it will be easy to place on it, and make sure your thighs are parallel to the ground. Now, attach the handle on each side of the cable machine and hold the grip in both of your hand. Hold the cables with extended arms, then step on the box or bench, but put your weaker leg first. Make sure to keep your chest up and your spine in neutral posture. You have to push with the middle of your foot till the time you are standing on the bench, and reaching to this point, your both foot should be on the bench. Now follow your foot and back down to start the repetition in the same process, and make sure to put your foot down from which you started the exercise. 

Cable Pull Through:


To pull this exercise into your habit with proper instructions you have to follow these steps. Attach cable machine with a rope handle at the bottom of the machine. Keep your back at the cable machine, and hold the handle grip in each of your hand, then step onto the cable to keep it between your legs. Make some space by walking few steps away from the cable machine to coordinate with the exercise. Keep your standing posture straight and hold the grip of handle in your hands with extended arms. Keep your spine in neutral position and bend your knees, tilt a little on your hips and leave your hands free to go behind you through your legs. At this time there you should feel stretch in your hamstrings. Final steps would be squeezing your glute muscles at the time of movement while going back to the starting position. And most important things is that you should never wait for too long while repeating the turns of exercise. 

Cable Romanian Deadlifts:

Cable Alternative

The very first step will be attaching the straight bar handle to the cable machine on the bottom setting of machine. Keep your shoulder width apart and hold the bar with your hands. Stand according to the width of your hips, and no further less or no further more. Keep your weight on your heels with straight standing posture and hold the bar with extended arms. Bend your knees slightly and keep your spine in neutral position, then push your waist down body part backwards while bending your chest downwards towards the floor, and the bar should be facing cable machine, which will create stretch in your hamstrings. Now pull back up on starting position by using your glute and hamstring muscles.


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