Cable Squats Exercise : Ultimate guide for Steps, Dos, Don’ts, Schedule and Advantages

Do you want to look muscular?

Do you wish to have a body that looks great and attracts people’s eyes? 

If you really want to look fit, fine and attractive then this article will provide you a good source of information. For getting muscles and looking better, working out is the only solution. There are a lot of exercises that have to be done regularly for proper muscle growth. One of the effective exercises called “Cable squat” is one of them.

Do you know what Cable squats are and how to do it?

If your answer is no then don’t worry, we are here to discuss this extremely powerful and effective Exercise. In this article, you will get all the information about Cable squats, their meaning, steps to do in Cable squats, advantages of cable squats, workout schedule, common mistakes, and much more.

So let’s get started!

What is cable squat? Which muscles get affected by it?

Cable squat is a type of exercise that helps to grow muscles that present mainly in thighs, calves, or legs. Cable squats help to build stamina and improve muscle growth. No matter the place , this exercise can be done in the gym and at home but the equipment is necessary.

Gluteus Maximus and Quadriceps are the two muscles that are mainly affected by this exercise. Athletes, Runners, Marathon winners, Olympic gold medalists particularly in running competitions do this exercise regularly. Cable squats are really beneficial for building strength and stamina of legs so you have to try them.

How to do cable squats with the help of a gym instrument (Cable squats Machine)?

Step 1:- 

Attach a bar or handle that would be comfortable for you to pull the Cable of the machine. Put the machine attachment at the level of your feet so that the cable can be pulled in the Upward direction. 

Step 2:-

Stand straight in front of the Cable Squats Machine. Remember that your whole body faces towards the cable squats Machine. 

Step 3:- 

Now hold up the handles into your fist standing straight forward. Let the Squats begin, withholding the handle of cable having proper weight now try to sit by bending your knees and stand up. Do this exercise in a repeated manner by giving tension to thigh muscles, Calves.

During the exercise, try not to bend your hands as well as don’t put your shoulders in a rest position. 

Step 4:- 

Try to build muscle-mind connection by squeezing and relaxing your leg muscles in a proper form. Do this exercise repeatedly as long as you feel better pressure (pumping effect of muscle). 

At an early stage, this exercise may feel difficult to do but after some regular practice, it will help you to do it easily.

Advantages of Cable squats

  • Weight loss 

Cable squats have a lot more benefits in weight loss. Regular practice of this exercise helps to burn fat. It builds strength in muscles. It’s a known fact that muscle growth needs proteins so whenever you do such kind of effective exercise then it definitely helps to reduce body fat. 

  • Thigh muscles growth

Muscles of the thigh are a major part of the body that we have to shape for good posture. Cable squats play an important role in major muscle growth. Athletes competing in bodybuilding definitely do this exercise regularly. 

  • Improves back muscles

Not only legs but also this exercise helps to strengthen back muscles. This includes the movement of the spine so it strengthens your spine also. Muscles of the back are sure to have a good effect.

  • Reduce muscle or bone injury

This exercise plays a greater role in preventing such injuries caused due to weakness of bone or muscles. People having troubles with bone or muscle weakness must try this exercise regularly with proper weight and with good form for better results.

Workout schedule for Cable squats

Whether you are following the Brosplit method and push-pull workout method, you can add Cable squats in any method. Gym trainers always help you to make a schedule for Cable squats. If you are trying at home then don’t worry here we have given the general schedule for you

Cable squatsForBeginnersFor IntermediateFor Advance
Exercise Sets2 to 3 sets2 to 4 sets5 to 6 sets
Exercise Repetitions10-13 reps12- 17 reps20 above if possible

Common mistakes during Cable squats Workout

There are some common mistakes that people make while doing Cable squats. For perfect muscle building or to gain fine results you have to do it with the proper method. Some of the errors you must avoid are as follows.

  • Mistakes in postures

Following improper posture may lead to less effect of exercise. It’s mandatory to keep your chest up and shoulders in the back position for good results. Slumming up and down as well as twisting the back is harmful so keep your spine back in its natural position. Whenever you avoid such mistakes then it will help you to get better results from this.

  • Distance between legs

It’s necessary to keep a proper distance between two legs. It helps you to squats in an easy way if the distance is much less then it affects the results. So, according to your body, calculate the distance and do it regularly and properly.

  • Improper up and down movement

It’s necessary to do a full chain of up and down movement in Cable squats. Try to make equal balance while up and down squats. It’s important to squeeze completely and to relax. 

  • Motion of Squats

You have to follow the proper motion of squats. Avoid half-motion squats. Also, avoid fast motion of repetitions. Keep your motion on slow performing complete rep during each set.


Cable squats are beneficial for building strength, muscle growth, and for weight loss. Anybody can do this exercise at home or at the gym. Make sure to keep your body posture and movement in the right way for better results. 

Hopefully, you got the ultimate information about Cable Squats Workout and you are going to try it out. Thanks for being with us.

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