High Pulley Ab Tuck with Alternating Reverse Lunges
Targets the core, quads, gluteus maximus with a controlled tuck pattern; builds strength, control and mind-muscle connection.
Core & AbsAdvancedStrengthTuck
At a glance
| Muscles worked | Primary: Core, Quads, Gluteus maximus. Secondary: Hip flexors, Lats |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Tuck |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold the high pulley handle with the arms overhead.
- Step back into a reverse lunge.
- As you stand, tuck the knee toward the chest and pull the pulley down.
- Alternate legs.
Equipment
- Cable Pulley
Coaching tips
Benefits
Targets the core, quads, gluteus maximus with a controlled tuck pattern; builds strength, control and mind-muscle connection.
Common mistakes
Swinging the leg instead of controlling the knee drive.
Make it harder
Add resistance or slow the tempo.
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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Beginner · 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.