ex_NN32EP

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Upper Legs · Cable

Cable Goblet Squat

beginnerstrengthMale & female model

Cable Goblet Squat is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings, calves and lower back assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · Gluteus Maximus

Secondary muscles

Hamstrings · Biceps Femoris
Calves · Gastrocnemius
Lower Back · Erector Spinae

How to do Cable Goblet Squat

Stand upright facing the cable machine with your feet shoulder-width apart, holding a bar attachment with both hands at chest level with elbows facing the floor.
Begin squatting by bending your hips and knees, descend into a deep squat until your thighs are parallel to the ground or lower.
Push through your heels to return to the starting position.
Repeat for the desired repetitions.

Form tips

Keep your elbows pointed down and tucked in to stabilize the bar during the squat.
Engage your core to protect your lower back and maintain balance.
Ensure your knees track in line with your toes as you descend.

Cable Goblet Squat alternatives

Dumbbell Goblet Squat

Quads · intermediate

Dumbbell Goblet Split Squat

Quads · intermediate

Bodyweight Squat

Quads · beginner

Ball Headlock Squat

Quads · intermediate

More quads exercises

Kettlebell Suitcase Squat

Quads · intermediate

Dumbbell Bench Squat

Quads · intermediate

Wall Squat Bodyweight

Quads · intermediate

Hack Squat Machine Squat

Quads · beginner

Barbell Overhead Squat

Quads · advanced

Goblet Kettlebell Squats

Quads · intermediate

Barbell Quarter Squat

Quads · intermediate

Barbell Box Squat

Quads · intermediate

Cable Goblet Squat FAQ

What muscles does Cable Goblet Squat work?

Cable Goblet Squat mainly works the quads in the upper legs (Quadriceps Femoris and Gluteus Maximus). The hamstrings, calves and lower back work as secondary muscles.

What equipment do you need for Cable Goblet Squat?

You need a cable.

How many sets and reps of Cable Goblet Squat should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Goblet Squat good for beginners?

Yes. Cable Goblet Squat is rated beginner, so it's a sound choice while you learn to train the quads.

How many calories does Cable Goblet Squat burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Cable Goblet Squat?

Other exercises for the quads include Dumbbell Goblet Squat, Dumbbell Goblet Split Squat, Bodyweight Squat and Ball Headlock Squat.

For developers

Use Cable Goblet Squat in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_NN32EP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_NN32EP",
  "name": "Cable Goblet Squat",
  "model": "male",
  "counterpartId": "ex_FU2YPW",
  "target": "Quads",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_NN32EP/mp4-720.mp4?…",
    "poster": "https://…/ex_NN32EP/poster.jpg?…"
  }
}