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

IntermediateHips Cable

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

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Variations of Cable Lying Single Leg Hip Flexion

Compound

Cable Lying Hip Flexion (Reverse Squat)

Hips · Cable

Intermediate

Compound

Cable Standing Hip Extension

Hips · Gluteus Maximus · Cable

Intermediate

Isolation

Cable Standing Hip Flexion

Hips · Cable

Intermediate

Compound

Single Leg Bridge with Hip Flexion

Hips · Gluteus Maximus · Body weight

Intermediate

Description

This exercise involves lying on the ground and using a cable to perform hip flexion with a single leg. It primarily targets the hip flexors.

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How to do Cable Lying Single Leg Hip Flexion

01
Setup
Lie supine on a mat or bench with your head facing the cable machine, ensuring your feet are positioned towards a low cable pulley.
02
Setup
Attach an ankle strap to one ankle and connect it to the low cable pulley, making sure there is light tension when your leg is extended.
03
Setup
Lie flat with your core engaged, lower back pressed gently into the surface, and both legs fully extended.
04
Exhale as you slowly flex your hip, pulling the knee of the cabled leg towards your chest, keeping your heel close to your glute.
05
Pause briefly at the peak contraction, then inhale as you slowly and with control extend your leg back to the starting position.
06
Complete all desired repetitions on one leg before detaching the strap and switching to the other leg.

Tips

Maintain a stable torso by actively bracing your core throughout the movement, preventing your lower back from arching excessively.
Focus on a controlled eccentric phase by slowly resisting the cable's pull as you extend your leg, maximizing time under tension and muscle engagement.
Intentionally contract your hip flexor muscles to initiate and control the movement, avoiding compensation from other muscle groups like the quadriceps.
Adjust the cable resistance to a weight that allows you to maintain perfect form and feel the targeted muscles working, rather than struggling with momentum.

Common mistakes

Arching the lower back: Avoid excessive arching by actively pressing your lower back into the floor or bench, which helps isolate the hip flexors and protects your spine.
Using momentum to lift the leg: Prevent swinging your leg up by using a controlled, deliberate contraction of the hip flexors, ensuring the muscles do the work throughout the entire range of motion.
Rushing the eccentric phase: Do not let the cable snap your leg back; instead, slowly lower the leg against the cable's resistance to enhance muscle control and growth.

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Questions

Is Cable Lying Single Leg Hip Flexion good for beginners?

Cable Lying Single Leg Hip Flexion 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 Single Leg Hip Flexion?

You need Cable to perform Cable Lying Single Leg Hip Flexion. 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 Single Leg Hip Flexion?

Maintain a stable torso by actively bracing your core throughout the movement, preventing your lower back from arching excessively. Focus on a controlled eccentric phase by slowly resisting the cable's pull as you extend your leg, maximizing time under tension and muscle engagement. Intentionally contract your hip flexor muscles to initiate and control the movement, avoiding compensation from other muscle groups like the quadriceps. Adjust the cable resistance to a weight that allows you to maintain perfect form and feel the targeted muscles working, rather than struggling with momentum.

What are common mistakes when doing Cable Lying Single Leg Hip Flexion?

Arching the lower back: Avoid excessive arching by actively pressing your lower back into the floor or bench, which helps isolate the hip flexors and protects your spine. Using momentum to lift the leg: Prevent swinging your leg up by using a controlled, deliberate contraction of the hip flexors, ensuring the muscles do the work throughout the entire range of motion. Rushing the eccentric phase: Do not let the cable snap your leg back; instead, slowly lower the leg against the cable's resistance to enhance muscle control and growth.