Strength Training · Bodybuilding
Cable Hip Flexion
Cable hip flexion is a standing knee raise against a low cable. It strengthens the hip flexors, which lift your thigh toward your torso.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Secure the ankle cuff around your working ankle.
- Clip the cuff to the cable at its lowest setting.
- Stand facing away from the cable column with the cable behind your working leg.
- Hold a stable support beside you.
- Move forward far enough to create light cable tension with your working foot beneath your hip.
- Raise your working knee forward toward waist height.
- Lower your foot to the starting position under control.
Form cues
- Keep your standing knee soft
- Exhale as your knee rises
- Keep your hips level
Common mistakes
- Leaning backwardStop the lift before your torso tips backward, even if your knee stays below waist height.
- Swinging the legUse a lighter load that lets you reverse direction without momentum.
- Turning the knee outwardKeep your kneecap pointing forward throughout the lift.
Safety
Excessive resistance or a sudden cable pull can strain the front of your hip or pull you off balance. The low cable can also become a trip hazard.
- Test the movement with the lightest practical resistance before adding weight.
- Keep the cable path clear of your standing foot.
- End the set if you feel pinching or sharp pain at the front of your hip.
- Step toward the column until the cable is slack before unclipping the cuff.
If balance problems or existing hip pain make this movement difficult, choose a supported version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Equipment
- Cable Ankle Cuff
- Cable Column
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min
Start with your weaker side and match its resistance and repetitions on the other side.