Goblet Squat (Cable)

Lower body compound exercise performed with cable using the goblet hold position.

Instructions

1. Attach a handle or rope to the cable machine at chest height.
2. Stand facing the machine with feet slightly wider than shoulder-width apart.
3. Grasp the handle with both hands at chest level, holding it close to your body.
4. Keep your chest up, shoulders back, and core engaged.
5. Bend your hips and knees to descend into a squat, keeping your weight in your heels.
6. Lower yourself until your thighs are parallel to the ground or deeper, while keeping the weight at chest height.
7. Drive through your heels to return to the standing position.
8. Repeat for the desired number of repetitions.

Tips

• The goblet hold naturally encourages an upright torso and good squat form
• Keep the weight in your heels throughout the entire movement
• This variation is excellent for improving squat mobility and depth
• The cable provides constant tension, making this easier than barbell back squats for beginners
• Ensure your knees track over your toes and do not cave inward