Cable Rear Lunge
The Cable Rear Lunge primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Levator Scapulae, Quadratus Lumborum, Trapezius (Lower), Trapezius (Upper). It is a cable compound exercise at intermediate difficulty.
A cable compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Lunge |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand between two very low pulleys with shoulder width or narrower stance. Squat down and grasp stirrup attachments to each side. Stand upright with arms straight down to sides. Execution: Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides. Comments: Keep torso upright during lunge;flexible hip flexorsare important. Forward knee should point same direction as foot throughout movement. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. SeeCable Rear Step-down Lungefor similar exercise.
Alternative Exercises
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