Exercise guide
Cable Standing Hip Flexion
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
This isolation exercise specifically targets the hip flexors and lower abdominals, improving hip mobility and functional strength for running and jumping.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an ankle strap to the lowest setting of a cable machine and secure it to your working ankle.
- Stand facing away from the cable stack, positioned far enough forward to create light tension on the cable.
- Grip a pull-up bar or stable upright in front of you for balance and torso stability.
- Stand tall with your supporting leg slightly bent and your working leg extended behind you.
How to do it
- Exhale as you drive your working knee upward toward your chest in a controlled 'marching' motion.
- Continue the movement until your thigh is at least parallel to the floor, ensuring your hips stay level.
- Inhale as you slowly lower your leg back to the starting position, resisting the pull of the cable.
- Maintain a steady 2-1-2-0 tempo (2 seconds up, 1-second pause, 2 seconds down).
Form checklist
- Keep your torso upright and avoid leaning backward as the weight gets heavier.
- Engage your core throughout to prevent your lower back from arching.
- Keep the foot of your working leg flexed (toes up) to maintain tension.
- Ensure the movement comes strictly from the hip, not by swinging the torso.
Pro tips
- Focus on the mind-muscle connection by imagining you are pulling your femur into your hip socket as you lift.
- At the top of the movement, perform a hard 'crunch' with your lower abs to maximize hip flexor recruitment.
Make it harder
- Perform the exercise without holding onto the pull-up bar to significantly increase the demand on your core and balance.
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the cable standing hip flexion work?
- The cable standing hip flexion primarily targets the quadriceps, and also works the hip flexors as secondary muscles.
- What equipment do you need for the cable standing hip flexion?
- The cable standing hip flexion uses cable.
- Is the cable standing hip flexion good for beginners?
- The cable standing hip flexion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.