Alternating Lunge Skiers with Rope Pulley
Alternating lunge combined with a skiers-style rope pull for full-body power and coordination.
Full BodyIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, core, shoulders, back |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~32 kcal |
How to do it
- Hold a rope attached to a cable and step into an alternating lunge.
- As you lunge, pull the rope in a skiers-style motion.
- Drive through the front heel to stand and switch legs.
- Keep the core braced throughout.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Cable Pulley
- Rope Attachment
Coaching tips
Benefits
Alternating lunge combined with a skiers-style rope pull for full-body power and coordination.
Common mistakes
Avoid letting the front knee cave or using pure arm strength.
Make it harder
Increase cable weight or slow the tempo.
Make it easier
Perform the lunge and pull separately.
Breathing
Exhale as you lunge and pull, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.