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Reverse lunge on the cable

For those who prefer the cable system for leg and glute training, the option of performing Reverse Lunges with this equipment is available. However, it is crucial to select the appropriate weight. It should be light enough to execute the backward lunge correctly, yet not too light to ensure adequate support when stepping back onto the box. The use of the cable weight facilitates the crucial upward step, making this variation one of the less demanding forms of Reverse Lunges.

In the following section, we will discuss Reverse Lunges with the cable system, performed on a box. Of course, this exercise variation is also possible without a box, with the same movement sequence.

Body position

For Reverse Lunges with the cable system, position yourself on a box or elevation. Your stance is hip-width, and your legs are nearly fully extended. The upper body is upright, and the lower back forms a natural arch. Hold the cable handle in front of your upper chest with both hands, attached to the lower block. Keep your gaze forward, and engage your core muscles to execute the movement afterward.

Movement execution

During Reverse Lunges with the cable system, take a wide step backward from the box with one leg. The elevation naturally creates a bend in the front leg, typically sharper than a right angle. The back knee moves toward the ground. The upper body remains completely still, as do your arms. Then, push yourself back up through the heel, bringing the back leg forward. It now lands beside your standing leg, both hip-width apart.

Stressed muscles and common mistakes

Additional information about the involved muscles and common mistakes in the Reverse Lunge with cable pull can be found on the website Reverse Lunge / Backward Lunges.