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Cable Standing Hip Flexor Raise
A unilateral exercise using a low cable attachment to isolate the hip flexors, primarily the iliopsoas. It builds hip strength, mobility, and core stability, often used for sports performance.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Quads, Abs, Glutes, Adductors
Popularity Score
6
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
5/10Rectus Femoris
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Medius
Adductors
3/10Adductor Longus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds
How to Perform
Attach an ankle strap to a low cable pulley and face away from the machine. Step forward with the non-working leg to pull the strap taut and grab the frame for balance.
- Brace your core and maintain a tall, upright posture throughout the movement.
- Slowly raise the knee of the working leg straight forward, flexing the hip.
- Lift the thigh until it reaches just above parallel to the floor.
- Hold briefly at the top position, maintaining strict control.
- Slowly lower the leg back down to the starting position under resistance.
- Complete all repetitions on one side before switching legs.
Coaching Tips
Form Cues
- Stand tall and brace
- Drive the knee high
- Control the descent
- Avoid leaning back
Breathing
Inhale during the eccentric lowering phase and exhale forcefully as you raise the knee and flex the hip.
Tempo
2-1-1
Range of Motion
Raise the thigh until it is just above horizontal (parallel to the floor), keeping the knee straight or slightly bent, and controlling the full extension on the descent.
Safety
Safety Notes
- Start with very light weight to master technique and range of motion.
- Stop immediately if you feel sharp pain in the groin or lower back.
Spotting
Not applicable; use light weight and prioritize stability and control.
Common Mistakes
- Leaning back excessively to compensate for weak hip flexors.
- Using momentum rather than muscular control.
- Allowing the core to lose tension and arch the lower back.
When to Avoid
- Acute hip flexor strain.
- Severe low back pain exacerbated by hip flexion.
Flexibility Needed
- Good hip extension mobility on the standing leg.
Build Up First
- Basic single-leg balance and core stability.
Also known as
Cable Standing Leg Raise, Cable Knee Drive, Cable Standing Knee Raise
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