Cable Lunge
Perform a cable lunge to build powerful quads and glutes while improving balance and core stability.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
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Variations of Cable Lunge
Description
A Cable Lunge is a compound lower-body exercise that involves lunging with a weight provided by a cable machine. This exercise primarily targets your quads but also works your glutes, hamstrings, and core.
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How to do Cable Lunge
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
Keep your torso upright and core engaged throughout the movement. Inhale as you lower down.
- 05
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.
- 06
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.
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What muscles does Cable Lunge work?
Cable Lunge primarily targets Gluteus Maximus, Quadriceps.
Is Cable Lunge good for beginners?
Cable 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 Lunge?
You need Cable to perform Cable 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 Lunge?
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.
What are common mistakes when doing Cable Lunge?
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.
Related exercises
Cable Standing Leg Curl
Thighs · Cable
Cable Seated Leg Extension
Thighs · Cable
Cable Deadlift
Thighs · Gluteus Maximus · 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