Cable Lying Incline Side Leg Raise exercise animation (Weiblich)

Cable Lying Incline Side Leg Raise

Zielmuskel
—
Equipment
Cable
Körperregion
Hips
Typ
Strength

The cable lying incline side leg raise is a hip-isolation exercise that targets the hip abductors — the gluteus medius and minimus, with the tensor fasciae latae assisting. Lying on your side on an incline bench with an ankle strap connected to a low cable, you lift the top leg away from your body against constant tension, building hip stability and lateral strength.

Cable Lying Incline Side Leg Raise: So führst du sie aus

  1. 1Set an adjustable bench to a low incline and position it beside a low cable pulley. Fasten an ankle strap to your top leg and clip it to the cable.
  2. 2Lie on your side along the bench so the cable runs toward your feet, with the working leg on top and your body in a straight line.
  3. 3Rest your bottom arm under your head for support and place your top hand on the bench or your hip for stability.
  4. 4Brace your core and keep your hips stacked vertically so they do not roll forward or backward.
  5. 5Raise the top leg upward and away from your body in a controlled arc, keeping the knee straight and the foot neutral.
  6. 6Lift until you feel the hip abductors fully contract, without letting your torso tilt or your hip hike.
  7. 7Lower the leg slowly back toward the starting position, resisting the cable the whole way down to keep tension on the muscle.
  8. 8Complete your reps, then unclip the strap and switch sides.

Technik-Tipps

  • Move only at the hip — keep the working leg straight so the abductors do the work rather than the hip flexors or quads.
  • Keep your hips stacked and your torso quiet; if your body rotates to lift higher, you are recruiting other muscles and losing tension.
  • Use a controlled tempo in both directions and pause briefly at the top to maximize the contraction in the gluteus medius.
  • Start light — the abductors are smaller muscles, and a manageable load lets you keep strict form through a full range.
  • Lead with the heel rather than the toes to keep the lift in the frontal plane and target the abductors directly.

Häufige Fehler

  • Swinging the leg with momentum instead of lifting under control, which shifts work off the abductors and limits the training effect.
  • Letting the hips roll backward so the leg drifts behind the body, which turns the movement into a hip extension and reduces abductor tension.
  • Bending the knee and pulling with the hip flexors, cheating the abductors out of the work.
  • Hiking the hip or tilting the torso to raise the leg higher, which adds little benefit and can strain the lower back.
  • Dropping the leg quickly on the way down, wasting the eccentric portion where the abductors are loaded under stretch.

Häufig gestellte Fragen

What muscles does the cable lying incline side leg raise work?

It primarily works the hip abductors — the gluteus medius and gluteus minimus — with the tensor fasciae latae assisting to lift the leg away from the body.

How high should I lift my leg?

Raise the leg until you feel the abductors fully contract, usually around 30–45 degrees, without letting your hip hike or your torso tilt. Going higher recruits other muscles and adds little to the working muscle.

Is this exercise good for beginners?

Yes. The cable provides smooth, constant tension and the lying position limits how much you can cheat, so it is a beginner-friendly way to isolate and strengthen the hip abductors. Start with a light weight.

What is a good alternative to the cable side leg raise?

A standing cable hip abduction trains the same gluteus medius and minimus while standing, and a lying bodyweight side leg raise works the muscles without any equipment if a cable is unavailable.

How many sets and reps should I do?

For this isolation movement, 2–4 sets of 12–20 reps per leg with a controlled tempo works well. Use a lighter load and higher reps to keep tension on the abductors and maintain strict form.

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