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Cable Forward Lunge

Cable Forward Lunge

The Cable Forward Lunge is a dynamic lower body exercise that targets multiple muscle groups simultaneously, making it an excellent addition to your workout routine. This exercise primarily engages your quadriceps, hamstrings, glutes, and calves, helping to improve strength, stability, and muscular endurance in your lower body. To perform the Cable Forward Lunge, you'll need access to a cable machine. This versatile piece of equipment allows for variable resistance, adding an extra challenge to your lunges. Begin by attaching the cable handle to the cable machine at a height that allows you to hold it comfortably with extended arms. Stand with your feet hip-width apart, facing away from the cable machine, maintaining a neutral spine and engaging your core for stability. Take a controlled step forward with one leg, simultaneously bending your knees to lower your body down into a lunge position. As you lower, allow your back knee to bend towards the ground, ensuring that your front knee stays directly over your ankle. Keep your upper body tall and avoid leaning forward. To intensify the exercise, pull the cable handle towards your chest as you lunge forward, engaging your back muscles. Push through your front heel to rise back up to standing position, bringing your back leg forward and beside your front leg. Repeat the movement on the opposite side, alternating your lunges for a balanced workout. Aim to maintain control and stability throughout the exercise, focusing on proper form rather than speed. Incorporating the Cable Forward Lunge into your workout routine can help you develop lower body strength and improve your overall functional fitness. Remember to start with a weight and resistance that is challenging but still allows you to maintain proper form. As always, consult with a fitness professional or trainer to ensure this exercise is suitable for your individual needs and abilities. Happy lunging!


  • Start by standing with your feet hip-width apart and a cable pulley machine positioned at your side.
  • Grab the handle of the cable pulley machine with one hand and bring it up to shoulder height.
  • Take a step forward with the opposite leg of the hand holding the cable, extending your leg out and shifting your weight onto your front foot.
  • Lower your body into a lunge position by bending both knees until your front thigh is parallel to the ground, and your back knee is hovering just above the floor.
  • Keep your core engaged and chest lifted throughout the movement.
  • Push through your front heel to extend your knees and return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise to engage your core and prevent any strain on your lower back.
  • Start with a lighter weight and gradually increase the resistance as you become more comfortable with the movement.
  • Engage your glutes and hamstrings as you step forward into the lunge, ensuring a stable and controlled movement.
  • Keep your front knee aligned with your ankle to avoid placing unnecessary stress on your knee joint.
  • Contract your abs and breathe regularly throughout the exercise to stabilize your body and maintain good form.
  • Use a cable attachment that allows for a comfortable grip and minimizes wrist strain.
  • To increase intensity, try introducing a combination of different lunge variations using the cable machine.
  • Remember to warm up before performing cable forward lunges to prepare your muscles for the workout.
  • Incorporate stretching exercises for the hip flexors, hamstrings, and quads after your workout to promote flexibility and reduce muscle soreness.
  • Consult with a fitness professional to ensure proper form and technique if you are new to cable forward lunges.


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