Cable Lunge

Description

How to Do Cable Lunge

1. 1
   Setup

   Stand facing away from a low cable pulley with a single-grip handle attached. Grab the handle with the hand opposite to your lunging leg.

2. 2
   Setup

   Take a few steps forward to create tension in the cable, holding the handle at shoulder height with your arm extended. Your feet should be hip-width apart.

3. 3

   Step forward with the leg opposite to the hand holding the cable. Lower your hips until both knees are bent at approximately a 90-degree angle, ensuring your front knee is directly over your ankle and your rear knee hovers just above the floor.

4. 4

   Keep your torso upright and core engaged throughout the movement. Inhale as you lower down.

5. 5

   Push through the heel of your front foot to return to the starting position, exhaling as you stand. Maintain control and tension in the cable.

6. 6

   Complete all repetitions on one side before switching legs and hands, or alternate legs if preferred.

Tips

• Maintain a slight forward lean in your torso to keep the tension on your glutes and quads, especially with the cable pulling you backward.
• Focus on driving through your front heel to engage your glutes and hamstrings more effectively during the ascent.
• Control the eccentric (lowering) phase of the lunge to maximize muscle engagement and prevent momentum from taking over.
• Keep your core tight and gaze forward to help maintain balance and an upright posture throughout the movement.

Common Mistakes

• ×Leaning too far forward or backward: Maintain an upright torso with a slight natural forward lean, allowing the cable tension to help stabilize your core.
• ×Front knee extending past toes: Ensure your front shin remains vertical and your knee tracks directly over your ankle to protect your knee joint.
• ×Losing cable tension: Take enough steps away from the machine so there's constant tension on the cable throughout the entire range of motion, even at the top.