Lunge

Cable Lunge Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Hamstrings, Gastrocnemius

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Lunge Instructions

Lunge Technique

Facing low pulley, kneel to attach cable belt or dip belt around waist. Place hand(s) on ballet bar or machine (not on guide rod!) for balance. Stand away from pulley with one leg forward and opposite leg to rear.

Lunge Form

Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original straddle position by extending hip and knee of the forward leg. Repeat. Continue with other leg in opposite lunge position.

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

Related Cable Exercises
1. Lunge, Two Arms
2. Lunge, One Arm
3. Rear Lunge
4. Rear Lunge, Step-down
5. Single Leg Split Squat
6. Single Leg Split Squat, One Arm
7. Single Leg Split Squat, Single Leg Squat
8. Squat
9. Squat, 3/4 with dip belt
10. Standing Leg Extension
11. Step-up