This exercise involves standing with a cable machine to one side and performing a lateral lunge while holding onto the cable handle. The movement targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the glutes, quads, hamstrings, and adductors
- Improves balance and stability
- Increases hip mobility
- Can be modified to increase or decrease resistance
- Provides a functional movement pattern that translates to daily activities
How to perform
- Stand with your feet shoulder-width apart and a cable machine to your left side.
- Grab the handle of the cable machine with your right hand and bring it up to your shoulder.
- Step your left foot out to the side and bend your left knee, keeping your right leg straight.
- As you lunge to the left, extend your right arm straight out to the side, keeping it parallel to the ground.
- Push off your left foot and return to the starting position, bringing the cable handle back to your shoulder.
- Repeat for the desired number of reps, then switch sides and repeat with your left hand holding the cable handle.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abductors
Primary
Adductors
Primary
Abs
Secondary