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Cable Reverse Lunge

IntermediateStrengthTier T3

You stand facing a low cable arm, holding one handle at your waist with both hands. You step one leg back and lower your knee close to the ground, then push back up. You repeat on the other side.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach the handle to the cable and set the cable arm to a low position.
  1. A man standing facing a low cable machine, holding a handle at his waist with both hands.

    Step 1 of 3

    Stand facing the low cable arm and hold the single handle at your waist with both hands, feet planted hip-width apart.

  2. The same man, his left leg now stepped back and his left knee lowered near the floor, still holding the handle at his waist.

    Step 2 of 3

    Step your left leg straight back and kneel down carefully until your left knee barely touches the ground, keeping the handle held steady at your waist.

  3. A man standing facing a low cable machine, holding a handle at his waist with both hands.

    Step 3 of 3

    Stand facing the low cable arm and hold the single handle at your waist with both hands, feet planted hip-width apart.

Safety Information

Keep your back flat and your core braced throughout the step-back and the kneel, so the low back does not round or arch under the cable's tension. If you have a knee injury, hip injury, balance impairment, or a recent lower-limb surgery, ask a physical therapist or physician before attempting this exercise, because it requires kneeling under cable tension while balancing on a single planted foot. Stop and return to the standing starting position with control if you feel a sharp pain, a pinch, or a loss of balance at any point in the step-back or kneeling motion, and step back carefully rather than dropping into the lunge. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.