Reverse Lunge (Cable)

A compound lower body exercise where you hold cable handles and step backward into a lunge position to work the quads, glutes, and hamstrings.

Instructions

1. Stand facing away from the cable machine with handles at chest height, holding them at arms length.
2. Stand with feet hip-width apart, keeping your torso upright and core engaged.
3. Step backward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.
4. Keep your front knee tracking over your ankle and ensure your back knee approaches the ground.
5. Push through your front heel to return to the starting position.
6. Alternate legs or complete all reps on one side before switching.

Tips

• The cable provides forward resistance which helps stabilize your torso.
• Keep your chest up and avoid leaning forward during the movement.
• Take a controlled step backward rather than a short, quick one.
• Maintain constant tension on the cable throughout the set.
• Adjust cable height as needed based on your comfort and range of motion.
• Perform equal repetitions on both sides for balanced lower body development.