Cable Lying Hip Flexion (Reverse Squat)

Strengthen your glutes and hamstrings with the Cable Lying Hip Flexion. Lie on your back, feet in a cable machine, and push for a powerful reverse squat.

IntermediateHips Cable

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

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Variations of Cable Lying Hip Flexion (Reverse Squat)

Isolation

Cable Lying Single Leg Hip Flexion

Hips · Cable

Intermediate

Isolation

Cable Standing Hip Flexion

Hips · Cable

Intermediate

Compound

Single Leg Bridge with Hip Flexion

Hips · Gluteus Maximus · Body weight

Intermediate

Isolation

Side Lying Hip Adduction (left)

Hips · Body weight

Beginner

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.

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How to do Cable Lying Hip Flexion (Reverse Squat)

01
Setup
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.
02
Setup
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.
03
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.
04
Continue extending until your legs are almost fully straight, feeling a strong contraction in your glutes and hamstrings. Avoid locking out your knees.
05
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.
06
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.

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Questions

Is Cable Lying Hip Flexion (Reverse Squat) good for beginners?

Cable Lying Hip Flexion (Reverse Squat) is rated intermediate. 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 Lying Hip Flexion (Reverse Squat)?

You need Cable to perform Cable Lying Hip Flexion (Reverse Squat). 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 Lying Hip Flexion (Reverse Squat)?

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.

What are common mistakes when doing Cable Lying Hip Flexion (Reverse Squat)?

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.