Stand in front of a low-pulley cable machine with your feet shoulder-width apart. Then, pull the ropes up to your chest and hold. Maintain the natural arch in your lower back and keep your head directed forward. Perform a squat, bending your knees and pushing your hips back to lower yourself until your thighs parallel the floor.

HOW TO DO IT: Attach a D handle, a bar, or a rope to the pulley (set on its lowest setting) while standing in front of the cable machine with your feet in your preferred squat position. Squat down and pull the handle to your shoulders and stand up. Then squat down to your preferred squat depth, pause, and push through your feet to squat back up.

How to perform cable squats Set the cable to the lowest setting. Attach a rope or bar to the cable and select an appropriate amount of weight. Grab the handle with both arms using a pronated or neutral grip, depending on your attachment. Take 2-3 steps back until there’s tension on the cable and the weight stack is slightly elevated.