Goblet Squat (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart, facing the cable machine.
   • Adjust the cable to a low position and attach a handle.
2. Step 2Grab the Handle
   • With both hands, grasp the handle of the cable with your palms facing each other.
   • Hold the handle close to your chest, keeping your elbows pointed down.
3. Step 3Position Your Body
   • Stand tall with your chest up and shoulders back.
   • Engage your core and ensure your feet are firmly planted on the ground.
4. Step 4Initiate the Squat
   • Begin the squat by pushing your hips back and bending your knees.
   • Keep your chest up and your back straight as you lower your body.
5. Step 5Lower into the Squat
   • Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
   • Make sure your knees are tracking over your toes and not caving inward.
6. Step 6Return to Standing
   • Push through your heels to return to the starting position.
   • Straighten your legs and stand tall, keeping the handle close to your chest.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining good form throughout each squat.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the handle back to the cable machine.
   • Ensure you maintain your balance as you finish the exercise.