Description
This exercise involves lying down on the floor with your feet on a cable machine, then performing a reverse squat. It primarily targets the glutes and hamstrings.
How to Do Cable Lying Hip Flexion (Reverse Squat)
- 1Setup
Position a low cable pulley and attach an ankle strap or D-handle. Lie supine on the floor, facing away from the cable machine, with your head approximately 3-4 feet away.
- 2Setup
Place both feet into the ankle strap or D-handle, ensuring the cable is taut but not lifting your hips off the floor. Position your hands flat on the floor beside your hips for stability.
- 3
Initiate the movement by driving your heels towards the cable machine, extending your hips and knees as if performing a reverse squat. Exhale as you extend.
- 4
Continue extending until your legs are almost fully straight, feeling a strong contraction in your glutes and hamstrings. Avoid locking out your knees.
- 5
Slowly and with control, allow the cable to pull your knees back towards your chest, resisting the weight throughout the eccentric phase. Inhale as you return to the starting position.
- 6
Repeat for the desired number of repetitions, maintaining tension on the cable and control over the movement.
Tips
- Squeeze your glutes hard at the top of the movement to maximize muscle engagement and ensure full hip extension.
- Actively resist the cable's pull during the eccentric (lowering) phase to enhance muscle growth and control.
- Keep your lower back pressed into the floor throughout the exercise to prevent arching and protect your spine.
- Experiment with foot width on the strap to find the position that best targets your glutes and hamstrings for optimal activation.
Common Mistakes
- ×Using too much momentum: Avoid jerking the weight up; instead, perform the movement with controlled, deliberate force to engage the target muscles effectively.
- ×Lifting hips off the floor: Keep your hips firmly on the floor throughout the entire range of motion to prevent lower back strain and ensure glute activation.
- ×Rushing the eccentric phase: Control the lowering phase of the movement by slowly resisting the cable's pull, maximizing time under tension for better muscle development.
Variations
Cable Lying Single Leg Hip Flexion
Strengthen your hip flexors with the Cable Lying Single Leg Hip Flexion. This isolation exercise targets the iliopsoas for improved core stability and leg
Cable Standing Hip Flexion
Strengthen your hip flexors with Cable Standing Hip Flexion. This isolation exercise targets the front of your hips, boosting stability and improving
Single Leg Bridge with Hip Flexion
Strengthen glutes, hamstrings, and hip flexors with the Single Leg Bridge with Hip Flexion.
Side Lying Hip Adduction (left)
Strengthen your inner thighs with the side-lying hip adduction. This bodyweight exercise targets the adductor muscles, improving hip stability and leg
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Cable Medius Kickback
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Cable Kneeling Pull Through
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Cable Kickback
Strengthen your glutes with the Cable Kickback. This isolation exercise effectively targets the gluteus maximus, improving hip extension and stability.
Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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