Legs · Squat and lunge
Forward Lunge, Cable from Behind
The Forward Lunge, Cable from Behind mainly trains your quads and glutes. Also working: hamstrings and adductors.
Both cables
Standing, light pull
How to do it
- Back to the machine, handles at your hips
- Big step forward, back knee toward the floor
- Push back to standing through the front heel
- Alternate legs
Coach’s tip
The cable pulls you backward: the front thigh brakes and pushes against it. Short steps are easier, long steps work the glutes more.
Noticeably loads the knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Both pulleys at hip height
Grip
Single handles at the hips
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 Forward Lunge, Cable from Behind work?
Mainly the quads and glutes. The hamstrings and adductors help.
How do I set up the cable machine for the Forward Lunge, Cable from Behind?
Pulley: Both pulleys at hip height. Grip: Single handles at the hips.
Can I do the Forward Lunge, Cable from Behind on a single cable tower?
Not like this. The Forward Lunge, Cable from Behind 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 Forward Lunge, Cable from Behind?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Forward Lunge, Cable from Behind 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.