How to perform Cable Front Squat with proper form
Equipment Needed: Cable machine with a straight-bar attachment.
Steps to Perform Cable Front Squat:
-
Setup:
- Adjust the cable machine to a low position.
- Attach a straight bar and stand facing the machine.
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Grip:
- Grab the bar with both hands, shoulder-width apart.
- Position the bar at chest height, resting it on the front of your shoulders.
-
Stance:
- Stand with your feet shoulder-width apart.
- Shift your weight slightly back on your heels.
-
Execution:
- Engage your core and maintain a straight back.
- Begin the squat by bending your knees and pushing your hips back.
- Keep your chest up and elbows high throughout the movement.
-
Depth:
- Lower yourself until your thighs are parallel to the floor or go deeper if comfortable.
- Ensure your knees track over your toes.
-
Ascent:
- Press through your heels to rise back to the starting position.
- Fully extend your hips and knees at the top without locking your knees.
-
Repeat:
- Perform the desired number of repetitions while maintaining good form.
Tips for Proper Form:
- Keep your chest lifted to prevent rounding of the back.
- Avoid letting your knees cave inward.
- Focus on a controlled motion; don’t rush the squat.
- Ensure the cable does not pull you forward; maintain balance throughout.
By following these steps and tips, you can effectively perform the cable front squat with proper form.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes
Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes