Setup & Positioning
- Attach a straight bar, rope, or handle to the low pulley of a cable machine.
- Stand facing the machine, feet shoulder-width apart, and hold the handle close to your chest like a goblet squat.
- Keep elbows tucked in, chest tall, and core braced.
Key point: “Let the front load help you stay upright—don’t let it pull you forward.”
Execution
- Initiate the squat by pushing hips back and bending knees at the same time.
- Lower until thighs are at least parallel to the floor (or as far as mobility allows) while keeping the weight close to your chest.
- Drive through your heels to stand tall, squeezing glutes at the top.
Where You Should Feel It
- Quads and glutes (primary)
- Core working to stabilize
- Upper back keeping chest upright
Where You Shouldn’t Feel It
- Lower back strain from rounding
- Shoulder tension from holding weight too far out
- Knee pain from letting knees collapse inward
Breathing
"Inhale as you lower, exhale as you stand tall."
Common Mistakes to Avoid
- Letting the cable pull you forward – Stay braced and upright.
- Holding the weight away from your chest – Keep it tight for better control.
- Collapsing knees inward – Push them out in line with your toes.
- Rushing the descent – Control the lowering phase.
