Legs · Cable
Cable Lunge
How to do the cable lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push through the front heel to return to the starting position and repeat on the other side.
- 1Drive through your front heel and feel your glutes and hamstrings of the lead leg working
- 2Keep your chest tall and let the cable provide constant forward tension while you resist it
- 3Brace your core to stabilize your torso against the pull of the weight
Common mistakes
- Don't allow your front knee to cave inward as you lunge forward
- Avoid leaning over or using your back to pull the weight
- Refrain from jerking the handle; move smoothly and with control
Muscles worked
The cable lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
Cable Lunge strength standards
See how your cable lunge ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM22.5 lb
Silvere1RM47.5 lb
Golde1RM70 lb
Platinume1RM112.5 lb
Diamonde1RM180 lb
Champione1RM230 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.