Lunge (Cable)

A compound exercise that develops lower body strength using cable resistance while lunging.

Instructions

1. Set the cable pulley to a mid-height position and attach a single handle attachment.
2. Stand facing away from or perpendicular to the cable machine, holding the handle at chest or shoulder height.
3. Step forward with one leg, lowering your body by bending both knees until the back knee is nearly touching the floor.
4. Your front knee should be aligned over your ankle, and your torso should remain upright.
5. Push through the front heel to return to the starting position, extending your front leg.
6. Complete all repetitions on one side before switching legs.

Tips

• Maintain an upright torso and avoid leaning forward excessively.
• Ensure your front knee stays aligned over your ankle and doesn’t cave inward.
• Take controlled steps and avoid explosive movements that compromise form.
• Use the cable for balance and assistance, not as primary resistance.
• Perform equal repetitions on both sides for balanced leg development.
• For added resistance, hold the cable handle close to your body rather than extended.