- Adjust cable pulleys to medium low positions. Kneel under
attached cable bar while supporting it with both hands. Position
body in lower squat position with cable bar on top of shoulders,
both feet flat on floor with mid feet in line with both pulleys,
knees positioned same direction as feet, back straight and angled
forward, and hands grasping bar to each side.
- Stand up by extending hips and knees until legs are straight.
Squat back down by bending hips back while allowing knees to
bend slightly forward, keeping back straight and knees pointed
same direction as feet. Descend until thighs are just past parallel
to floor. Return and repeat.
- Position height of cable bar so moving weight plates make
contact with unused weight stack at bottom of squat when hips
are slightly lower or same height as knees. Keep head facing
forward, back straight and feet flat on floor; equal distribution
of weight through forefoot and heel. Knees should point same
direction as feet throughout movement. See Squat
Analysis. Also see Cable Squat.