Cable Lateral Lunge
Description
The cable lateral lunge is a frontal-plane lunge variation performed at a low cable pulley. You hold a handle and step laterally to one side, sinking into a lateral lunge against the cable tension. The cable provides constant resistance throughout the lunge, building hip and inner-thigh strength.
Muscle Group
Equipment Required
Cable Lateral Lunge Instructions
- Set a cable pulley to a low position. Attach a D-handle.
- Stand sideways to the cable. Grip the handle with the hand closest to the cable, then bring it to your chest.
- Step away from the cable until you feel tension. Stand tall with feet hip-width apart.
- Take a wide step to the side away from the cable with your far leg.
- Sit your far hip back and bend your far knee, lowering into a lateral squat on that side.
- Keep your near (close to cable) leg straight, foot flat on the floor.
- Drive through your far foot to push back to standing.
- Repeat for the desired reps, then switch sides. Use moderate weight.
Cable Lateral Lunge Form & Visual
Cable Lateral Lunge Benefits
- Builds frontal-plane hip strength
- Constant cable tension throughout
- Targets the adductors and glutes
- Trains lateral stability
- Carries over to athletic cutting movements
- Easy to load progressively
Cable Lateral Lunge Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus and medius
- Adductors (extended leg, stretched)
- Hamstrings
- Core (stabilizer)
Cable Lateral Lunge Variations & Alternatives
- Dumbbell Side Lunge
- Barbell Lateral Lunge
- Bodyweight Lateral Lunge
- Kettlebell Lateral Lunge
- Cable Cossack Squat
