How to do a cable squats

Today we’re going to go step by step to teach you guys how to do squats for beginners.Here we go. So, the squat is the king of all exercises.

You’ll build a stronger body and developstrength in your core which will translate into overall, better performance.

This lower body movement is what it primarilyworks and strengthens the glutes, the hamstrings, quads, and indirectly, theabs.


Squats are going to work your entire bodyand your core the same way a plank does, but it’s more is ometrically. It’s really a great, full-body – almostfull-body – exercise.

One of the good ones. So, first thing we’re going to talk about,we’re going to start at the bottom and work our way up. We’re going to talk about feet positioning.

What we’ll think about with our feet –
Our feet should be a little wider than shoulderwidth apart.

Once you get that, you’re going think aboutslightly turning your toes outward.Just slightly though. We’re not talking plie. Just a very slight rotation of your feet outward.

The wider your stance is than your shoulder– what this is going to do is, it’s going to put your feet in a stance that is goingto allow the pressure on the sides of your feet – enable to enact all of those targetingmuscles. So, that’s why we’re going a little bitwider.

If we’re in here a little bit too close that doesn’t work very well. So, a little bit wider than shoulder width,and our feet are going to be slightly turned out.

##Next, we’re going to talk about hip hinge.

A lot of people don’t really think about how critical this is. So, once we’re in our position of our feeta little bit wider than shoulder width apart, we’ve got our toes slightly rotated out,the hip hinge.

With this, what you’re going to do is think about sitting back with your hips. Before you think about even bending your knees,I’m actually going to think about pushing my hips backward, and then I’m going todescend into my squat.

That’s going to allow my knees to stay back,behind my toes. A lot of times, if we’re thinking about starting with our knees bending first they’re going to go way over the toes.

That’s not what we’re looking for. Once we’re here we’re going to think about kicking our backside out, then we’re going to lower down.

That’s going to keep our knees in the properposition. That’s going to get our glutes back here really activated. If there’s any take away from this, always think about “I’m going to push my hips back first, and then I’m going to beginmy knees bending.”

next we’re going to talk about thespine – the lumbar spine. This is another critical piece, and this canbe – a lot of times I see people hyper extending their backs.

They’ll have a bar here and then I see them starting to bend first, but then I see the back being pushed out here.

you don’t want to do that. You don’t want to hyperextend your lowerback.

What you want to do is think about keeping your back fairly straight, in its natural position.

You shouldn’t feel your tail being pushedup. Our feet are here, our feet are slightly rotated,we’re hinging back, but I’m not pushing back too much.

I’m keeping a natural curve in my spine. Just think about pushing and hinging fromthe waist, then I’m bending.

I’m keeping my head and chest straight. That’s another thing. Don’t think about pushing your butt out.

You’re hinging at your hips. Those are two very distinct things to rememberbecause that can put a lot of pressure on your back.

A lot of people are like “Oh, I’m squatting”. It’s a back squat. If you have a bar over your shoulders hereand you’re doing these squats, it’s actually called a back squat.

People don’t realize. It’s actually meant for your lower back. That’s where you have to be really, reallycareful. Hinging at the waist, and just keeping thatnatural curve.

Next, hip and ankle flexibility. Proper squats require flexion at the ankleand at your hips to really get down into that descent of a proper squat.

Proper flexibility at the hips and the anklesis required for proper squatting, obviously. So, for anybody who’s like me, I have anklemobility issues.

I have trouble with flexion in my ankles becauseof years of gymnastics. So, what I do is just slightly elevate myankles.

I take a very thin weight, I do the same positioningwith my feet – a little wider than shoulder width apart – slightly rotated here.

That’s going to elevate me with my ankles,where I’m losing that flexion, where it’s not allowing me to go into a 90-degree squat.

I stop about here. It’s like I get stuck and it’s becauseI don’t have the flexion in my ankle.

It’s just not there. I’m working on it, though. So, if you find yourself not getting intothat 90-degree angle, this is maybe what you need to do until you get that flexion there. Now, so much easier.

I could drop all the way down. It’s pretty amazing how just elevating slightlyis allowing my ankle to now make up for that flexion that I don’t have.

I’m getting the proper range of motion. Okay, you guys. Once again, our feet are slightly wider thanshoulder width apart, our feet are slightly rotated out, we’re hinging at our hip.

First, before we start actually squattingand bending our knees, our head and chest should be up. We should have a natural spine here.

We’re not pushing our back out, or hyperextendingit, and we’re lowering down to about parallel to the ground, 90 degrees, and we’re comingback up. Pushing through the heel.

You should feel the weight through your heels. This is going to apply to a bodyweight squat.

If you’re just doing a bodyweight squat. If you’re doing a dumbbell squat it’sgoing to be the same thing.

The same thing is going to apply here. Hinging, and dropping. Chest, everything up. Getting to that 90 degrees and then if youwere to do a barbell squat, same thing.

You would just have your barbell behind you. All those same mechanics are going to apply. Okay, you guys.

I hope this was helpful. Learning the proper mechanics before goingin and doing any kind of lifting is going to make your life so much better.

It’s going to make your body function better. You’re going to train your body to do itproperly. Okay, I hope this was helpful.

Thank you for coming

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