Cable Lunge

Quads, Glutes, HamstringsCable Crossover

Reverse lunges using a low cable pulley to build your quads, glutes, and hamstrings. Single-leg work fixes muscle imbalances while keeping axial loading on your spine to a minimum.

How to do it

1Hold the low pulley handle in one hand and step back from the machine to create cable tension.

2Take a smooth, controlled step back with your opposite leg and drop your hips straight down.

3Lower down until both knees form roughly 90-degree angles.

4Drive through your front heel to stand back up to the starting position.

5Finish all reps on one leg before switching sides.

Common mistakes

Leaning your torso forward under the pull of the cable, breaking your balance.

Letting your front knee collapse inward as you drop down.

Stepping backward in a tight line, making balance unnecessarily hard.

Breathing

Inhale as you step back and lower down; exhale as you drive back up.

Make it harder or easier

To make it easier, drop the weight on the stack. To make it harder, elevate your front foot on a low step platform.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.