Attach a straight bar to a low cable pulley.
Hold the bar at shoulder height with your elbows pointing forward.
Step back slightly to create tension in the cable.
Position your feet shoulder-width apart.
Brace your core and keep your chest lifted.
Bend your knees and hips to lower into a squat.
Keep your knees tracking in line with your toes.
Lower until your thighs are at least parallel to the floor.
Drive through your midfoot to stand back up.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The cable straight bar front squat is an excellent lower-body exercise for building leg strength while reinforcing good squat mechanics.
I like this variation because the cable helps keep the torso upright, making it easier for many people to maintain a strong front squat position.
The constant cable tension also keeps the quadriceps working throughout the entire movement.
Add this exercise to your training if you want stronger quads, improved squat technique, and a lower-body exercise that is easier to learn than traditional barbell front squats.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds quadriceps strength
- Improves squat mechanics
- Enhances core stability
- Maintains constant tension through the movement
- Helps reinforce an upright torso position
- Improves lower-body strength
- Suitable for beginners and advanced lifters
Frequently Asked Questions
Is the cable straight bar front squat good for beginners?
Yes. The cable helps guide the movement and makes it easier to maintain proper posture.
What muscles does the cable straight bar front squat work?
It primarily targets the quadriceps, glutes, hamstrings, adductors, and core.
Is it easier than a barbell front squat?
For many people, yes. The cable assists with balance and helps keep the torso upright.
How low should I squat?
Aim to lower until your thighs are at least parallel to the floor while maintaining good form.
How many reps should I perform?
Aim for 8 to 15 repetitions depending on your strength and training goals.