Exercise guide
Cable Lying Single Leg Hip Flexion
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
This unilateral isolation exercise targets the hip flexors and lower abdominals, using constant cable tension to improve hip strength and pelvic stability. It is particularly effective for isolating the psoas and rectus femoris while challenging core bracing.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an ankle strap to a low cable pulley and secure it to your working leg.
- Lie flat on your back on the floor, facing away from the cable machine.
- Position yourself so there is slight tension on the cable when your leg is fully extended.
- Place your hands flat by your sides or under your glutes to help stabilize your pelvis.
How to do it
- Exhale and pull your knee toward your chest by flexing your hip, keeping your lower back pressed firmly into the floor.
- Continue the movement until your knee is past a 90-degree angle and you feel a deep contraction in your hip and lower abs.
- Inhale and slowly extend your leg back to the starting position, resisting the pull of the cable.
- Maintain a controlled 2-1-2-0 tempo, ensuring the weight stack does not touch down between reps.
Form checklist
- Keep your lower back glued to the floor throughout the entire set.
- Ensure the non-working leg remains straight and pinned to the ground.
- Flex your foot (dorsiflexion) to keep the ankle strap secure and maintain tension.
- Avoid using momentum or swinging the leg to move the weight.
Pro tips
- Focus on pulling from the deep hip crease rather than just lifting the knee to maximize psoas engagement.
- Squeeze your abs hard at the top of the movement to prevent your pelvis from tilting forward.
Make it harder
- Hover the non-working leg two inches off the floor to significantly increase the demand on your core.
- Perform the exercise on a flat bench to allow the working leg to extend slightly below hip level for a greater stretch.
Frequently asked
- What muscles does the cable lying single leg hip flexion work?
- The cable lying single leg hip flexion primarily targets the quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the cable lying single leg hip flexion?
- The cable lying single leg hip flexion uses cable.
- Is the cable lying single leg hip flexion good for beginners?
- The cable lying single leg hip flexion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.