Cable Lunge

Cable Lunge

The Cable Lunge is a dynamic lower body exercise that primarily targets the glutes, quadriceps, and hamstrings. This exercise is a variation of the traditional lunge, but with the added resistance provided by a cable machine. It is an excellent choice for individuals looking to increase leg strength, stability, and overall lower body muscle development. To perform the Cable Lunge, you will need access to a cable machine and a cable attachment, such as an ankle strap. Start by setting the cable pulley at a low position and attaching the ankle strap to your working leg. Stand a few feet away from the machine, facing away from it, with your chest up, shoulders back, and core engaged. Begin the movement by taking a large step forward with your non-working leg, while simultaneously bending the knee of your working leg and pulling it backward. Keep your torso upright and ensure that your knee does not extend beyond your toes. As you lower into the lunge position, the cable should be pulling your working leg back, increasing resistance and activating your muscles. Once your front thigh reaches parallel to the ground or slightly below, push through your working leg's heel to extend it back to the starting position. Repeat for the desired number of repetitions and then switch to the other leg. The Cable Lunge is an effective exercise for targeting specific leg muscles while also engaging other stabilizing muscles. Combined with proper nutrition and a well-rounded exercise routine, incorporating Cable Lunges into your workouts can contribute to enhancing lower body strength, stability, and overall muscle definition. Remember to always maintain proper form and technique throughout the movement to minimize the risk of injury.


  • Stand with feet shoulder-width apart and face towards the cable machine.
  • Hold the handle of the cable machine with both hands and bring it to your chest.
  • Take a step forward with your right leg and lower your body into a lunge position, keeping your chest up and core engaged.
  • Push off with your right foot and return to the starting position.
  • Repeat the movement with your left leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by keeping your core engaged and maintaining an upright posture throughout the exercise.
  • Start with a lighter weight and gradually increase the resistance as you gain strength and confidence.
  • Focus on driving through the heel of your front foot to engage the muscles in your glutes and hamstrings.
  • To add variety and challenge, try performing the cable lunge on an unstable surface like a Bosu ball or balance pad.
  • Incorporate both forward and lateral cable lunges into your routine to target different muscle groups and improve overall lower body strength and stability.
  • Always warm up before attempting the cable lunge to increase blood flow to your muscles and prevent injury.
  • To make the exercise more challenging, hold a dumbbell or kettlebell in each hand while performing the cable lunge.
  • Ensure that the cable is properly adjusted to the appropriate height to allow for a full range of motion during the exercise.
  • Control your movements and avoid using momentum to maximize the effectiveness of the cable lunge.
  • Listen to your body and modify the exercise as needed to accommodate any existing injuries or limitations.


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