Cable Lateral Lunge

Cable Lateral Lunge

The Cable Lateral Lunge is a dynamic exercise that targets multiple muscle groups, including the legs, glutes, and core. It is an excellent choice for individuals looking to develop lower body strength, increase stability, and improve overall balance. To perform this exercise, you will need a cable machine. Begin by attaching an ankle cuff to your ankle and selecting an appropriate weight. Position yourself laterally to the cable machine, with the leg farthest from the machine being the one with the cuff on. Hold onto the machine or any stationary object for support. From here, engage your core, keep your chest up, and step out laterally with the cuffed leg, maintaining a slight bend in your knee. As you lunge to the side, let the cable pull your leg outward, creating resistance. Keep your other leg straight, providing a slight stretch to the inner thigh. Once you reach a comfortable depth, push through your cuffed leg and return to the starting stance. The Cable Lateral Lunge is a versatile exercise that can be modified to suit your fitness level. You can increase or decrease the weight on the cable machine, adjust the depth of the lunge, or even add a rotational component by twisting your torso towards the side of the lunge. Remember to maintain proper form throughout the movement and perform an equal number of repetitions on each leg. Incorporating the Cable Lateral Lunge into your workout routine can improve your overall lower body strength, enhance hip mobility, and help prevent muscle imbalances. However, it's essential to understand the proper technique and progression of this exercise to avoid any potential injuries. Consider working with a certified fitness professional to ensure you are performing it correctly and safely.


  • Start by setting up a cable machine with an ankle attachment.
  • Attach the ankle attachment to your left ankle.
  • Stand with your feet shoulder-width apart and grab onto the cable machine with your left hand.
  • Ensure that there is tension in the cable.
  • Take a step out to the side with your right foot, keeping your left foot stationary.
  • Bend your right knee as you lower your body down into a lunge position.
  • Push through your right heel to return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch sides, attaching the ankle attachment to your right ankle and grabbing onto the cable machine with your right hand.
  • Remember to keep your back straight and engage your core throughout the exercise.
  • Focus on using your glutes and hamstrings to power the movement.
  • Make sure to maintain control and stability throughout the exercise.
  • Consult with a fitness professional or trainer if you're unsure about proper form or technique.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise.
  • Increase the resistance gradually to continually challenge your muscles.
  • Engage your core muscles to help stabilize your body during the movement.
  • Keep a slight bend in your knees to protect the joints and prevent excessive stress.
  • Exhale as you push off with your standing leg to help recruit more power.
  • Use a controlled and deliberate motion, avoiding any jerking or swinging.
  • Adjust the cable attachment height to target different muscles and add variety to your workout.
  • Combine the cable lateral lunge with other lower body exercises for a complete leg and glute workout.
  • Start with a lighter weight and focus on proper form before adding heavier resistance.
  • Always warm up your muscles and stretch before performing this exercise.


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