Cable Narrow Stance Squat
Intermediate
Also known as: Narrow Stance Cable Squat
Expert Advice
Let your knees travel forward naturally as you lower. Forcing vertical shins in a narrow squat can make you lean excessively or lose balance.
How-to-do Steps
- Set the pulley low and select a load you can control.
- Hold the attachment at your upper chest with both hands, then step back to tension the cable.
- Face the pulley with your feet narrower than hip-width and weight evenly distributed.
- Bend both knees and hips, lowering only as far as your heels stay grounded.
- Push through both feet to stand tall, then repeat with controlled lowering.
Common Mistakes
- Knees collapse inwardFix: guide them in line with your toes.
- Cable pulls your torso forwardFix: keep the attachment close and reduce the load.
Coach Cues
Heels stay heavyKnees follow toesStand without leaning back
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Narrow Stance Squat primarily targets the Glutes, Quads, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes35%
Quads55%
Secondary
Calves10%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Narrow footing and forward cable tension require coordinated squatting and balance control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable Narrow Stance Squat work?
Cable Narrow Stance Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Narrow Stance Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Narrow Stance Squat suitable for beginners?
Cable Narrow Stance Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cable Narrow Stance Squat?
Knees collapse inward: guide them in line with your toes. Cable pulls your torso forward: keep the attachment close and reduce the load.
