Goblet Squat (Cable)

Hold a low cable handle at your chest. Squat down. The cable pulls you forward, forcing you to keep good upright posture.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

cable

Bilateral

Standing

repsweight

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

Step 1Setup
- Stand with your feet shoulder-width apart, facing the cable machine.
- Adjust the cable to a low position and attach a handle.
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.
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.
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.
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.
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.
Step 7Repeat
- Perform the desired number of repetitions, maintaining good form throughout each squat.
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.