Legs · Squat and lunge
Cable Reverse Lunge
The Cable Reverse Lunge mainly trains your quads and glutes. Also working: hamstrings and adductors.
Both cables
Standing, light pull
How to do it
- Stand tall in front of the machine, handles at your chest
- Take a big step back
- Back knee toward the floor, front shin vertical
- Drive through the front heel back to standing
Coach’s tip
Stepping back is much easier on the knees than stepping forward, and the cable from the front pulls you into the right position. Do all reps on one leg first, then switch.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles in front of your chest
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Reverse Lunge work?
Mainly the quads and glutes. The hamstrings and adductors help.
How do I set up the cable machine for the Cable Reverse Lunge?
Pulley: Both pulleys at the bottom. Grip: Single handles in front of your chest.
Can I do the Cable Reverse Lunge on a single cable tower?
Not like this. The Cable Reverse Lunge needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Goblet Squat and Cable Goblet Squat instead.
What can I do instead of the Cable Reverse Lunge?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Cable Reverse Lunge in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.