Cable Hanging Leg Raise
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Cable
- Parte del cuerpo
- Waist
- Tipo
- Strength
The cable hanging leg raise is a core exercise that targets the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, sartorius, and tensor fasciae latae assisting. Hanging from a high cable attachment, you raise your legs against the cable's resistance, building lower-ab and hip-flexor strength through a long range of motion.
Cómo hacer el Cable Hanging Leg Raise
- 1Set the cable to a high pulley and attach an ankle strap or grip the attachment between your legs as your setup allows.
- 2Take hold of the bar or handles overhead and hang with your arms fully extended, legs straight and feet off the floor.
- 3Brace your core and tilt your pelvis slightly back to flatten your lower back before you begin.
- 4Raise your legs in front of you under control, leading with the cable's resistance until your thighs are at least parallel to the floor.
- 5Pause briefly at the top and squeeze your abs without swinging your torso.
- 6Lower your legs slowly back to the hanging start position, resisting the cable the whole way down.
- 7Complete your reps, then return the legs to the floor and release the attachment safely.
Consejos de técnica
- Curl your pelvis up toward your ribs at the top so the rectus abdominis does the work, not just the hip flexors.
- Keep the movement slow and deliberate; the cable adds resistance on the way down, so control the lowering phase.
- Brace your abs before each rep to keep your torso from swinging and to protect your lower back.
- Keep your legs as straight as your hamstring flexibility allows for more range, or bend the knees slightly to make it easier.
Errores comunes
- Swinging the torso or using momentum to throw the legs up, which shifts the load off the abs and reduces effectiveness.
- Arching the lower back at the top instead of tilting the pelvis, which strains the spine and lets the hip flexors dominate.
- Dropping the legs quickly on the way down, which wastes the cable's resistance and the eccentric portion of the rep.
- Raising the legs only a few inches, cutting the range of motion short and limiting how much the lower abs are worked.
Preguntas frecuentes
What muscles does the cable hanging leg raise work?
It targets the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, sartorius, and tensor fasciae latae acting as synergists.
Is the cable hanging leg raise good for beginners?
It is fairly advanced because of the hanging position and added cable resistance. Beginners can bend the knees to shorten the lever or start with bodyweight hanging knee raises first.
How do I feel it more in my abs and less in my hip flexors?
Tilt your pelvis back and curl it up toward your ribs at the top of each rep, rather than just lifting your legs. This brings the rectus abdominis into the movement instead of letting the hip flexors do all the work.
How many sets and reps should I do?
For core strength and endurance, 3–4 sets of 8–15 controlled reps is a sensible range. Add resistance or slow the tempo once you can complete the top of that range cleanly.
Should my legs be straight or bent?
Straighter legs increase the difficulty and range; bending the knees shortens the lever and makes the exercise easier. Choose based on your strength and hamstring flexibility.
