Cable Lying Hip Flexion (Reverse Squat) exercise animation (Männlich)

Cable Lying Hip Flexion (Reverse Squat)

Zielmuskel
—
Equipment
Cable
Körperregion
Hips
Typ
Strength

The cable lying hip flexion, also called the reverse squat, is an isolation exercise for the hip flexors — the iliopsoas and rectus femoris. Lying on your back with a low cable attached to an ankle strap, you draw your knee and thigh toward your torso against constant resistance, building hip flexion strength that carries over to sprinting, kicking, and knee drive.

Cable Lying Hip Flexion (Reverse Squat): So führst du sie aus

  1. 1Set the cable pulley to its lowest position and fasten an ankle strap around one ankle.
  2. 2Lie on your back on the floor or a bench, feet pointing toward the machine, far enough away that the cable is taut at the start.
  3. 3Brace your core and keep your lower back lightly pressed into the floor, with your non-working leg extended or planted for stability.
  4. 4Pull your working knee up and in toward your chest, flexing at the hip until your thigh is roughly perpendicular to your torso.
  5. 5Squeeze the front of your hip at the top of the range without rounding your lower back off the floor.
  6. 6Lower your leg back down under control, resisting the cable until your hip is fully extended again.
  7. 7Complete all reps on one side, then switch the strap to the other ankle and repeat.
  8. 8Detach the strap and return the pulley to its resting position when finished.

Technik-Tipps

  • Keep the movement slow and controlled in both directions — let the hip flexors do the work rather than swinging the leg with momentum.
  • Maintain a braced core throughout so your pelvis stays stable and your lower back doesn't arch up off the floor.
  • Lead with the knee toward your chest rather than just lifting the foot, to keep tension on the hip flexors.
  • Start light; the hip flexors fatigue quickly and respond well to higher reps with strict form.

Häufige Fehler

  • Using momentum to kick the leg up, which shifts the load off the hip flexors and reduces the training effect.
  • Letting the lower back arch and the pelvis tilt to gain extra range, which strains the lumbar spine.
  • Cutting the range short and never bringing the thigh up toward the torso, so the hip flexors barely shorten.
  • Setting the weight too heavy, which forces compensation from the trunk and breaks down strict form.

Häufig gestellte Fragen

What muscles does the cable lying hip flexion work?

It targets the hip flexors — primarily the iliopsoas (the deep hip flexor) and the rectus femoris, which together draw the thigh up toward the torso.

Why is it called a reverse squat?

Lying on your back, you pull the cable to bring your knee toward your chest — the same hip-flexion motion as the bottom of a squat, but performed against resistance from below rather than under load on your shoulders.

Is the cable lying hip flexion good for beginners?

Yes. It is a controlled, single-joint movement that is easy to learn. Start with a light weight and focus on strict form, since the hip flexors fatigue quickly.

How many sets and reps should I do?

For most lifters, 2–4 sets of 12–20 reps per leg works well. The hip flexors respond to higher reps, so prioritize controlled tension over heavy load.

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