Cable Front Squat Tutorial, Benefits & More

The cable front squat is technique of leg strengthening that uses cable machine to simulate the motion of regular front squat.
Since it may be difficult to maintain the bar firmly. and balanced on your shoulders  while being dragged forward by the rope, some trainees believe it to be more difficult version of simple front squats
It is frequently utilized by people who play football, volleyball, gymnastics, and other sports.

Exercise Details


  • Also known as:  Standing upright cable front squat
  • Exercise type: Strength 
  • Body type:  Legs
  • Level:  Intermediate
  • Main targets: Quads, glutes, calves 
  • Secondary targets: Abs, hamstrings, lower back
  • Compound/Isolated: Compound
  • Force type: Push
  • Required equipment: Low Pulley Cable machine


What Is A Cable Front Squat


In contrast to a back squat, in which the bar is behind the lifter’s head, a cable front squat has the bar in front of the lifter’s chest. The glutes, hamstrings, and hips still get a good workout, but the upper body takes the brunt of the effort.

Front squats in general require the user to assume an upright position, as a result, they are more appropriate for those who have already developed their upper body strength and mobility. 

Related: Cable Leg Extension ULTIMATE How-To

How To Do A Cable Leg Front Squat Properly


Prepare the cable machine by hooking a bar into the pulley, and then stand with your feet shoulder-width apart in front of it.

1- Grab the handle and raise it to your shoulder.

2- Slowly squat down until the top of your tights is approximately parallel to the ground, then pause here for a moment.

3- A high chest raised elbows, and a tight gluteal squeeze is all you need to start the upward movement. In order to do a cable front squat correctly, you should keep your knees straight and your hips moving forward.

4- Recommender sets and reps: 3 to 5 Sets, 8 to 10 Repetitions

Complete the exercise by contracting your glutes and quadriceps while maintaining a neutral spine.


Pro Tips:

  • Before getting into a squat, try not to lift your heels.
  • To avoid dropping the bar, lift your torso first and then maintain your elbows up.


Cable Front Squat Muscles Worked


Doing front squats is a fantastic way to increase your lower body strength and muscle tone.

They put extra strain on the hips and hamstrings in addition to the quads.

If you want stronger glutes, a stronger midsection, and stronger legs, try this variation on the standard Squat. In addition, they help the spinal erectors become stronger.


Benefits Of Performing Cable Front Squats


Weighted front squats are an excellent way to boost your fitness and well-being. In case you still aren’t convinced that front squats are worth your time, consider these benefits:

  • The front squat is a great lower-body complex exercise that may help you become stronger and fitter.
  • Doing front squats is a great way to build core strength and improve flexibility. The increased strength and athletic prowess are a direct result of this.
  • Those with posture issues might benefit greatly from doing front squats. In addition to relieving pain, stress, and stiffness, it also develops your lower back
  • Improves both muscular strength and mobility. Their agility, quickness, and range of motion are all enhanced by this exercise.
  • increase functioning and make everyday actions simpler since they match your natural motions.



Keeping yourself challenged is essential if you want to get the advantages of cable front squats. Alternate between traditional squatting and air squatting, pistol squatting, and other similar workouts to keep your muscles under stress and your mind engaged.



  1. Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of Sports Sciences, 33(10), 1058–1066.
  2. Front squat standards for men and women (LB). Strength Level. (n.d.). Retrieved February 22, 2023, from



Hassane Sghir
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