Cable Forward Lunge
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Equipment
- Cable
- Körperregion
- Thighs
- Typ
- Strength
The cable forward lunge is a single-leg strength exercise that primarily targets the glutes (gluteus maximus) and quadriceps. Anchoring a cable at your waist adds steady horizontal resistance, which challenges your balance and keeps tension on the working leg through the whole range. It is a practical move for building lower-body strength and stability one leg at a time.
Cable Forward Lunge: So führst du sie aus
- 1Set a cable pulley to roughly waist height and attach a belt or single handle. Step into the belt or hold the handle at your midline and back away until the cable is taut.
- 2Stand tall facing away from the machine, feet hip-width apart, core braced and shoulders back.
- 3Step forward with one leg into a long stride, keeping your torso upright as the cable pulls back on you.
- 4Lower your hips straight down until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.
- 5Keep your front knee tracking in line with your toes and most of your weight through your front heel.
- 6Drive through your front heel to push back to the start, returning the lead foot beside the rear foot.
- 7Complete all reps on one leg, then switch and repeat on the other side.
Technik-Tipps
- Take a long enough stride that your front shin stays close to vertical at the bottom — a short step pushes the knee too far forward.
- Let the cable's backward pull cue you to sit your hips down and back rather than tipping your chest forward.
- Keep your core braced and ribs down so the cable tension does not arch your lower back.
- Lower under control over about two seconds, pause briefly, then drive up to keep tension on the glutes and quads.
Häufige Fehler
- Letting the front knee cave inward, which puts uneven stress on the knee joint and wastes glute drive.
- Pushing the front knee far past the toes by stepping too short, which overloads the knee instead of the glutes and quads.
- Leaning the torso forward to fight the cable, which shifts the load off the legs and strains the lower back.
- Bouncing the back knee off the floor, which removes tension from the working muscles and risks injury.
Häufig gestellte Fragen
What muscles does the cable forward lunge work?
It primarily works the glutes (gluteus maximus) and the quadriceps of the front leg. The cable resistance also forces your core and the stabilizing muscles to keep you balanced through each rep.
How is the cable forward lunge different from a dumbbell lunge?
A dumbbell lunge loads you vertically with gravity, while the cable pulls horizontally. That constant backward pull keeps tension on the glutes and quads throughout the range and demands more balance.
Is the cable forward lunge good for beginners?
Yes. The cable gives you something to balance against, so beginners can learn the lunge pattern with control. Start with light resistance and bodyweight-level effort until your form and balance are solid.
How many sets and reps should I do?
For general lower-body strength, 3 to 4 sets of 8 to 12 reps per leg works well. Choose a resistance you can control through a full, balanced range on every rep.
