Cable Forward Lunge
Perform the Cable Forward Lunge to sculpt strong glutes and quads while improving balance and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Forward Lunge
Description
A full-body exercise that targets the glutes, quads and hamstrings. The cable adds additional resistance to the movement, increasing the difficulty and muscle engagement.
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How to do Cable Forward Lunge
- 01Setup
Stand facing a cable machine, holding the handle with both hands at chest height. Position your feet hip-width apart and engage your core.
- 02Setup
Take a step back from the machine to create tension in the cable, ensuring your arms are extended forward and the cable is taut.
- 03
Step forward with one leg, lowering your hips until both knees are bent at approximately 90-degree angles. Ensure your front knee is directly above your ankle and your rear knee hovers just above the floor.
- 04
Push off your front foot, driving through your heel, to return to the starting position with your feet hip-width apart.
- 05
Alternate legs with each repetition, maintaining control and tension throughout the movement.
Tips
- Maintain a tall posture and keep your chest up throughout the lunge to engage your core and prevent rounding your back.
- Control the eccentric (lowering) phase of the lunge to maximize muscle tension and improve stability.
- Focus on driving through the heel of your front foot when pushing back up to emphasize glute activation.
- Keep the cable taut throughout the movement; if it slackens, you may be too close to the machine or not stepping far enough.
Common mistakes
- Leaning forward excessively puts undue stress on the lower back and front knee; keep your torso upright and shoulders stacked over your hips.
- Not stepping far enough forward, which places too much stress on the knee; ensure your front shin is vertical and your front knee is directly over your ankle.
- Allowing the cable to pull your upper body forward, which compromises balance; actively resist the cable's pull by engaging your core and maintaining a strong posture.
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Get Ellim — FreeQuestions
What muscles does Cable Forward Lunge work?
Cable Forward Lunge primarily targets Gluteus Maximus, Quadriceps.
Is Cable Forward Lunge good for beginners?
Cable Forward Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Forward Lunge?
You need Cable to perform Cable Forward Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Forward Lunge?
Maintain a tall posture and keep your chest up throughout the lunge to engage your core and prevent rounding your back. Control the eccentric (lowering) phase of the lunge to maximize muscle tension and improve stability. Focus on driving through the heel of your front foot when pushing back up to emphasize glute activation. Keep the cable taut throughout the movement; if it slackens, you may be too close to the machine or not stepping far enough.
What are common mistakes when doing Cable Forward Lunge?
Leaning forward excessively puts undue stress on the lower back and front knee; keep your torso upright and shoulders stacked over your hips. Not stepping far enough forward, which places too much stress on the knee; ensure your front shin is vertical and your front knee is directly over your ankle. Allowing the cable to pull your upper body forward, which compromises balance; actively resist the cable's pull by engaging your core and maintaining a strong posture.
Related exercises
Cable Seated Leg Extension
Thighs · Cable
Cable Deadlift
Thighs · Gluteus Maximus · Cable
Cable Assisted Inverse Leg Curl
Thighs · Hamstrings · Cable
Cable Front Squat
Thighs · Gluteus Maximus · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store