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Cable Lying Hip Flexor Raise
A cable machine exercise performed lying supine to isolate and strengthen hip flexors like iliopsoas and rectus femoris, enhancing lower body stability and supporting running mechanics.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abs, Adductors
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Quads
7/10Rectus Femoris
Abs
5/10Transverse Abdominis
Adductors
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on a mat facing away from a cable machine's low pulley with an ankle strap secured around one ankle, legs extended, and core engaged to press lower back into the floor.
- Flex your hip to lift the strapped leg toward your torso, keeping knee slightly bent.
- Continue until thigh is perpendicular to torso.
- Pause briefly at the top to contract hip flexors.
- Slowly extend leg back against cable resistance.
- Keep lower back pressed to the floor throughout.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Press back to floor
- Contract hip flexors hard
- Move slowly without momentum
- Keep core tight
- Track knee over hip
Breathing
Exhale as you lift your leg and contract your hip flexors; inhale as you lower it while bracing your core.
Tempo
3-1-2
Range of Motion
Lift leg until thigh is perpendicular to torso; extend fully without arching back.
Safety
Safety Notes
- Avoid if acute hip or lower back pain
- Warm up joints first
- Use light resistance to start
- Maintain core engagement to protect spine
- Reduce range if clicking in hip occurs
Spotting
Not required; self-spot with controlled tempo or use machine safeties if available.
Common Mistakes
- Arching lower back
- Using momentum to swing leg
- Not resisting on return
- Extending leg too far back
- Poor ankle strap fit
When to Avoid
- Acute hip flexor strain
- Lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for setup
Build Up First
- Basic core stability
- Familiarity with cable machines
Also known as
Lying Cable Hip Flexion, Supine Cable Hip Raise, Cable Hip Flexor Pull
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