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Cable Overhead Squat
A cable-resisted squat performed with the load held overhead, challenging the quads and glutes while significantly enhancing shoulder stability and core control.
About Exercise
Equipment
Single Cable Machine
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Lower Back, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Shoulders
6/10Anterior Delts, Medial Delts
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy stability focused sets.
How to Perform
Set two cable handles high, slightly wider than shoulder width. Grip the handles and step away, extending your arms fully overhead with elbows locked, standing tall with feet hip-width apart.
- Engage the core tightly and maintain vertical arms throughout the movement.
- Initiate the squat by pushing the hips back and bending the knees.
- Descend until your thighs are parallel to the floor or slightly below, keeping the chest high.
- Drive through your midfoot to stand, squeezing the glutes firmly at the top.
- Keep continuous tension on the cable handles while maintaining the overhead position.
Coaching Tips
Form Cues
- Arms locked overhead.
- Maintain chest lift.
- Knees track outward.
- Brace your core hard.
Breathing
Inhale deeply as you descend to brace the core; exhale forcefully as you drive up to the starting position.
Tempo
2-1-1
Range of Motion
Descend until the hips are below the knee crease, maintaining the locked overhead arm position throughout the full range.
Safety
Safety Notes
- Requires good thoracic and shoulder mobility to execute safely.
- Start with very light weight to master the overhead stabilization.
- Stop immediately if sharp shoulder or low back pain occurs.
Spotting
Not recommended. Use light weight initially to master form and focus on core stability.
Common Mistakes
- Letting the arms drift forward or collapsing the elbows.
- Rounding the lower back during the descent.
- Squatting too shallowly, limiting range of motion.
- Losing core tension.
When to Avoid
- Severe shoulder instability or impingement.
- Limited thoracic spine mobility.
- Acute low back pain.
Flexibility Needed
- Excellent shoulder flexion (180 degrees)
- Stable thoracic extension
- Good ankle dorsiflexion
Build Up First
- Proficient bodyweight squat technique
- Mastered basic overhead stabilization
- High degree of core control
Also known as
Overhead Cable Squat, Cable Overhead Deep Squat
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