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Cable Overhead Squat
A cable machine squat with overhead arm extension that targets quads, glutes, and shoulders for full-body strength, stability, and mobility; provides constant tension to enhance control and balance.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Shoulders
Secondary Muscles
Obliques, Lats, Traps, Triceps
Popularity Score
5
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
Shoulders
8/10Anterior Delts
Glutes
7/10Glute Max, Glute Medius
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Obliques
5/10External Obliques
Lats
4/10Teres Major
Traps
4/10Upper Traps
Triceps
3/10Long Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set cable pulleys at shoulder height with a straight bar attachment. Stand facing away from the machine, grip bar wide with snatch grip, and press it overhead with arms locked.
- Brace core and maintain upright torso.
- Push hips back to initiate descent.
- Bend knees while keeping bar overhead.
- Lower until hip crease is below knees.
- Drive through heels to extend hips and knees.
- Return to full standing position with arms locked.
Coaching Tips
Form Cues
- Keep elbows locked.
- Torso upright.
- Knees track toes.
- Active shoulders up.
- Core tight.
- Bar over mid-foot.
Breathing
Inhale during descent and brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until hip crease passes below knee tops with thighs parallel or deeper; keep arms fully extended overhead aligned over mid-foot.
Safety
Safety Notes
- Assess ankle, hip, and shoulder mobility first.
- Avoid if acute shoulder or back pain present.
- Use light weight to test form.
- Maintain spinal neutrality to prevent arching.
- Stop if balance is lost.
Spotting
Spotting not typically needed with cable machine; use safety pins if adapting to free weights, or perform in front of mirror for self-check.
Common Mistakes
- Leaning forward excessively.
- Knees caving inward.
- Arms bending under load.
- Heels lifting off ground.
- Incomplete depth.
When to Avoid
- Shoulder impingement
- Lower back injury
- Poor ankle mobility
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
- Thoracic spine extension
Build Up First
- Master basic squat form
- Overhead mobility assessment
- Core bracing proficiency
Also known as
Overhead Cable Squat, Cable OHS
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