What is Squatting | Cable Machines vs Free Weights

What is Squatting

Exercising is one of the best things you can do to your body and your health. Any study ever conducted on exercising has shown that it improves your body’s blood circulation, heart rate, energy levels, your mood, bone health, etc. There are almost a million benefits of exercising. It has even shown to increase longevity. So, considering all these points exercising is just hands down amazing.

What is Squatting? 

Squatting is a lower-body compound movement exercise. Compound exercises target multiple muscle groups in one movement. Squatting activates your core, it targets most of your lower body muscles like quadriceps, hamstrings, gluteus, and lower back. Squats can help you achieve toned, strong legs and a nice butt. They help you build muscle and strengthen them.

Some Squat Variations and How to perform them.

  1. Side Step Squat
  2. Box Squat
  3. Burpee Squat Hold 
  4. Frog Squat 
  5. Squat Kickback 
  • Side Step Squat 

For this variation start by standing with your feet together (a little bit apart). Then with your right foot, take a wide step out to the side and squat down. Then return to the starting position. Repeat it with the other side. 

  • Box Squat 

Box squats are a great way to improve your form. Start by placing a box (knee length) behind you. Get into a squatting position. Then slowly lower your hips until you make contact with the box. After making the contact return to the initial position. Repeat. 

  • Burpee Squat Hold

This is a mixture of burpees and Squats. To do this exercise start by standing with your feet hip-apart. Then get into a low squat position. Then get into a plank position and jump. Controlling your way down into a Squat. Hold the squat position for some time and then do the burpee. Repeat the whole movement. 

  • Frog Squat

Start by getting into the squatting position. Then lower your hips down until you can place your elbow just inside your knees. Then clasp your hands in front. Keeping your elbow where they are, bend your legs and slowly push your hips up and back. Then repeat the movement, maintaining the bent position. 

  • Squat Kickback 

For Squat Kickback, do a normal Squat then as you come back to your initial position transfer your weight to one leg and do a kickback with the other. Then repeat the whole movement for the desired repetitions and sets. 

Cable Machines vs Free Weights

The main difference between performing exercises with free weights versus the cable machines is that the cable machines offer more stability. Your form is better when you do a cable machine exercise. Also, there is no resting point while using cable machines i.e. there is tension in your muscles thought the whole movement, unlike free weights. 

Cable Machines vs Free Weights

Cable Machine Squats 

Cable Machine Squat is a compound movement exercise. It targets multiple lower body muscles like quadriceps, hamstrings, gluteus, and lower back, it also activates your core muscles. The advantage of doing a cable squat is that you get the benefit of mechanical tension and stability. Cable machine squats can help improve your form which you can carry onto other heavy movements or squats with free weight. It does not matter if your target is cable squat bodybuilding or cable squat strength training, this variation is amazing for your lower body if you are a beginner or someone looking to grow muscle in the lower half of your body.

How to perform Squats with cable machines? 

First of all, you will need a cable machine/station. 

  1. To perform this exercise, go to the cable machine. 
  2. Hold the cable attachment in each hand. 
  3. Move away from the squat cable machine holding the attachment so that the slack tightens. 
  4. Move your feet shoulder-width apart. The cable should be low at your feet.
  5. Now, do a squat while holding on to the attachment. 
  6. Repeat. 

Tips for an amazing squat with cable machine

  • Do not lean back, keep your back straight. 
  • Keep your knees aligned, and prevent any stress on the knees. You should feel the tension in your quadriceps, gluteus, hamstrings. 
  • Resist from bending your arms during the exercise, keep them straight thought the movement. 
  • Try to squeeze your glute muscles as hard as you can when you come back up to starting position and until your knees are back into full extension. 
  • Go slow to increase the intensity of the squat. 


Cable Machine bodybuilding is a great way to build muscle in any part of the body fast. Cable machines exercises can improve your stability. It also is a great way to keep tension in your muscles throughout the movement, this will help the people who are training for hypertrophy. Cable machine squats does the same thing, it improves stability of your knees and strengthens the connective tissue within the knee. From beginners to advanced level trainees, everyone can use cable machines for training. 

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