Pulley Squat to Reverse Lunge Double D Handle
Combines a squat with a reverse lunge under constant cable tension for lower-body strength and stability.
LegsBeginnerStrengthCompound
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~7 kcal |
How to do it
- Hold a double D-handle attached to a low or mid pulley.
- Perform a squat, then step back into a reverse lunge.
- Drive through the front heel to return to standing.
- Alternate sides or complete all reps on one side.
- Keep the core braced and chest up throughout.
Equipment
- Cable Pulley
- Double D Handle
Coaching tips
Benefits
Combines a squat with a reverse lunge under constant cable tension for lower-body strength and stability.
Common mistakes
Avoid letting the front knee cave or losing balance during the transition.
Make it harder
Increase pulley weight or slow the tempo.
Make it easier
Perform the squat and lunge as separate exercises.
Breathing
Exhale on the exertion phases, inhale on the descent.
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 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.