Cable Lunge
- Músculo objetivo
- Gluteus Maximus, Quadriceps
- Equipamiento
- Cable
- Parte del cuerpo
- Thighs
- Tipo
- Strength
The cable lunge is a single-leg strength exercise that targets the glutes (gluteus maximus) and the quadriceps. The cable provides constant resistance through the whole range, keeping tension on the working leg as you step back and drive up. It is a useful way to build lower-body strength, balance, and unilateral control.
Cómo hacer el Cable Lunge
- 1Set the cable pulley to its lowest position and attach a handle or ankle strap. Face the machine and take hold of the handle, or clip the strap to the working ankle.
- 2Stand tall a step or two back from the pulley so the cable stays taut, feet hip-width apart and core braced.
- 3Step back into a long stride with one leg, keeping your front shin roughly vertical and your torso upright.
- 4Lower under control until your front thigh is about parallel to the floor and your back knee hovers just above the ground.
- 5Keep your weight through the heel and mid-foot of the front leg, with your knee tracking over your toes.
- 6Drive through the front foot to extend the hip and knee and return to the standing start position.
- 7Complete all reps on one leg, then switch sides and repeat for an equal number of reps.
Consejos de técnica
- Brace your core and keep your chest up so your torso stays upright instead of leaning forward.
- Take a long enough stride that your front knee stays stacked over your ankle, not pushed past your toes.
- Move slowly on the way down to keep tension on the glutes and quads rather than dropping into the bottom.
- Keep the cable taut for the whole set so the resistance stays constant through every rep.
- Stand near a rack or wall the first few sessions if you need a touch of balance support.
Errores comunes
- Letting the front knee cave inward, which puts uneven stress on the knee joint and reduces glute drive.
- Leaning the torso too far forward, which shifts load off the quads and glutes and strains the lower back.
- Taking too short a stride, which forces the front knee past the toes and overloads the kneecap.
- Bouncing out of the bottom position, which uses momentum instead of muscle and removes tension from the working leg.
- Training one leg much harder than the other, which builds strength imbalances over time.
Preguntas frecuentes
What muscles does the cable lunge work?
The cable lunge primarily works the glutes (gluteus maximus) and the quadriceps of the front leg, while the cable keeps constant tension on those muscles through the full range of motion.
Is the cable lunge good for beginners?
Yes. The cable gives you something to hold and a steady line of resistance, which can make balance easier to learn than free-weight lunges. Start light and focus on a controlled, upright movement.
How many sets and reps should I do?
For general strength and muscle, 3 to 4 sets of 8 to 12 reps per leg is a sensible range. Do the same number of reps on each side to keep both legs balanced.
Cable lunge vs dumbbell lunge — what's the difference?
Both train the glutes and quads on one leg at a time. The dumbbell lunge loads gravity straight down, while the cable lunge keeps a constant horizontal pull on the working leg through the whole rep.
Where should I feel the cable lunge?
You should feel it mainly in the glutes and quads of the front leg, especially as you drive up out of the bottom. Sharp knee pain means your stride is likely too short or your knee is caving in.
