Cable Lunge
Description
The cable lunge is a lunge variation performed with a cable attachment held at the chest or with a straight bar pulled from a low cable pulley behind you. The cable provides constant tension throughout the lunge, loading both the descent and the drive-up phases. It is excellent for at-gym leg work without dumbbells.
Muscle Group
Equipment Required
Cable Lunge Instructions
- Set a cable pulley to a low position. Attach a straight bar or D-handle.
- Grip the handle and bring it to your chest, or hold it overhead. Face away from the cable.
- Step away from the cable to create tension.
- Stand tall with feet hip-width apart. Brace your core.
- Step your right foot forward into a lunge stance.
- Lower your back (left) knee toward the floor by bending both knees.
- Drive through your front foot to push back to standing.
- Step back. Repeat or alternate sides for the desired reps.
Cable Lunge Form & Visual
Cable Lunge Benefits
- Constant cable tension throughout the lunge
- Loads both eccentric and concentric phases
- Builds quad and glute strength
- Easy to load progressively
- Useful when no dumbbells are available
- Excellent for unilateral leg work
Cable Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core (stabilizer)
- Calves
Cable Lunge Variations & Alternatives
- Dumbbell Lunge
- Dumbbell Walking Lunge
- Barbell Lunge
- Bodyweight Walking Lunge
- Cable Reverse Lunge
- Cable Curtsey Lunge
