Front Pulley Lunge
Targets the quads, gluteus maximus with a controlled lunge pattern; builds strength, control and mind-muscle connection.
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: Quads, Gluteus maximus. Secondary: Hamstrings, Core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold the pulley handle in front of you with the cable under tension.
- Step forward into a lunge.
- Lower the back knee under control.
- Drive up and return to the start.
Equipment
- Cable Pulley
Coaching tips
Benefits
Targets the quads, gluteus maximus with a controlled lunge pattern; builds strength, control and mind-muscle connection.
Common mistakes
Letting the front knee collapse inward or leaning too far forward.
Make it harder
Add dumbbells or a deficit.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the 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 × 12-15 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.