Lunge, One Arm

Cable Lunge, One Arm Exercise

Target Muscle: Quadriceps (Thighs)

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

Stablizer Muscle: Erector Spinae, Obliques

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Lunge, One Arm Instructions

Lunge, One Arm Technique

Face low pulley and grasp stirrup attachment with one hand. Stand away from pulley with one leg forward and the opposite leg to the rear. Place other hand on hip or on support to side.

Lunge, One Arm 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 the 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 forward foot further forward: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

Related Cable Exercises
1. Lunge
2. Lunge, Two Arms
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