Cable Hanging Leg Raise

Master the Cable Hanging Leg Raise for a powerful core. This advanced exercise targets your iliopsoas and rectus abdominis, building strong abs and hip

AdvancedWaist Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Hanging Leg Raise

Compound

Cable Standing Lift

Waist · Obliques · Cable

Intermediate

Compound

Hanging Straight Twisting Leg Hip Raise

Waist · Obliques · Body weight

Advanced

Compound

Hanging Oblique Knee Raise

Waist · Iliopsoas · Body weight

Intermediate

Compound

Hanging Leg Hip Raise

Waist · Iliopsoas · Body weight

Intermediate

Description

A core exercise that targets the abs, performed by hanging from a cable machine and raising the legs.

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How to do Cable Hanging Leg Raise

01
Setup
Adjust the cable machine pulley to a low position and attach an ankle strap to the cable. Securely attach the strap around one ankle.
02
Setup
Grab a sturdy overhead bar with an overhand grip, slightly wider than shoulder-width. Hang with your arms fully extended, engaging your lats to stabilize your upper body.
03
Setup
Attach the cable's carabiner to the ankle strap on your first leg. Ensure your body is straight and taut, with a slight tension from the cable on the working leg.
04
Keeping your core tight, initiate the movement by flexing your hips and knees, raising both legs simultaneously towards your chest. Focus on lifting your knees rather than just swinging your feet.
05
Continue raising your legs until your thighs are approximately parallel to the floor or slightly higher, feeling a strong contraction in your lower abdominals and hip flexors.
06
Slowly and with control, lower your legs back to the starting hanging position, fully extending your hips and knees while resisting the pull of the cable. Avoid letting your legs drop quickly.

Tips

Focus on controlled movement throughout the entire range of motion, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent injury.
Maintain a slight posterior pelvic tilt and keep your lower back pressed against an imaginary wall to prevent arching and ensure optimal rectus abdominis activation.
Breathe out as you raise your legs and inhale as you slowly lower them, synchronizing your breath with the movement to help maintain core tension.
Engage your glutes and hamstrings lightly at the bottom of the movement to assist in fully extending the legs without losing core stability.

Common mistakes

Swinging the legs for momentum is a common error; instead, focus on a slow, deliberate lift driven by your core and hip flexors to maintain tension.
Arching the lower back excessively compromises core engagement; keep your pelvis tucked and abs braced to maintain a neutral spine throughout the exercise.
Not fully extending the legs on the descent reduces the range of motion; ensure a complete extension to maximize the stretch and contraction of the target muscles.

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Questions

What muscles does Cable Hanging Leg Raise work?

Cable Hanging Leg Raise primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Cable Hanging Leg Raise good for beginners?

Cable Hanging Leg Raise is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Hanging Leg Raise?

You need Cable to perform Cable Hanging Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Hanging Leg Raise?

Focus on controlled movement throughout the entire range of motion, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent injury. Maintain a slight posterior pelvic tilt and keep your lower back pressed against an imaginary wall to prevent arching and ensure optimal rectus abdominis activation. Breathe out as you raise your legs and inhale as you slowly lower them, synchronizing your breath with the movement to help maintain core tension. Engage your glutes and hamstrings lightly at the bottom of the movement to assist in fully extending the legs without losing core stability.

What are common mistakes when doing Cable Hanging Leg Raise?

Swinging the legs for momentum is a common error; instead, focus on a slow, deliberate lift driven by your core and hip flexors to maintain tension. Arching the lower back excessively compromises core engagement; keep your pelvis tucked and abs braced to maintain a neutral spine throughout the exercise. Not fully extending the legs on the descent reduces the range of motion; ensure a complete extension to maximize the stretch and contraction of the target muscles.