rear cable lunge

SETUP

ACTION

SETUP

Strengthens buttocks, hamstrings, quadriceps, calves
- Place step bench crosswise in front of a low-cable pulley, cable set at knee height. Holding a handle in each hand, stand with right foot on step and let left foot hang off back.
- Contract abs, keeping spine in a neutral position with shoulders, hips and knees aligned.
- Let arms hang in front of you, shoulder blades drawn down and together.

ACTION

- While still holding the handles, step down and back with left foot, bending both knees into a lunge, left heel staying lifted so right knee is aligned with right ankle.
- Push off right foot, driving through heel as legs straighten back up to starting position.
- Repeat for all reps, then switch legs to complete 1 set.

Sets:	2-3
Reps:	8-12 with each leg
Starting Weight:	20-30 lbs.
Tips: Keep most of your weight over your front foot so you can use your buttocks to propel your body back to a standing position.