Legs · Cable
Cable Front Squat
How to do the cable front squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set a cable low and hold the handle or rope at chest height with elbows up, facing away from the column so the cable adds resistance. Sit down into a squat with an upright torso, then drive through your heels to stand.
- 1Quads and core working as you sit down with elbows high
- 2Tension in the cable keeping your torso upright at the bottom
- 3Drive through your heels and mid-foot to stand
Common mistakes
- Letting your elbows drop or chest fall forward
- Knees caving inward or heels lifting off the floor
- Letting the cable pull you off balance; stay braced
Muscles worked
The cable front squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
Kovo programs the cable front squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.