Cable Lying Single Leg Hip Flexion exercise animation (Hombre)

Cable Lying Single Leg Hip Flexion

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Hips
Tipo
Strength

The cable lying single leg hip flexion targets the hip flexors — primarily the iliopsoas and the rectus femoris — by drawing one thigh toward your torso against constant cable tension. Working one leg at a time, it builds hip-flexion strength and helps even out side-to-side imbalances, making it a useful accessory for runners, sprinters, and anyone wanting more stable, controlled hip drive.

Cómo hacer el Cable Lying Single Leg Hip Flexion

  1. 1Set a cable pulley to the lowest position and attach an ankle strap, then fasten the strap around the ankle of the working leg.
  2. 2Lie on your back on the floor or a mat, feet pointing toward the cable column, with the working leg extended and the cable taut.
  3. 3Brace your core and press your lower back gently toward the floor so your pelvis stays neutral and stable.
  4. 4Keeping the non-working leg flat and still, draw the working knee and thigh up toward your torso, flexing at the hip.
  5. 5Continue until your thigh is past vertical or you feel a strong contraction in the front of the hip, without rounding your lower back off the floor.
  6. 6Pause briefly at the top, keeping tension on the hip flexors.
  7. 7Lower the leg under control back to the start until the cable is taut again, resisting the pull the whole way down.
  8. 8Complete all reps on one side, then re-secure the strap on the other leg and repeat.

Consejos de técnica

  • Move slowly and deliberately — a 2-second lift and 2-second lower keeps tension on the hip flexors and stops momentum from doing the work.
  • Keep your lower back lightly pressed into the floor throughout so the movement comes from the hip, not from arching or twisting the spine.
  • Hold the non-working leg flat and still to isolate one side at a time and expose any left-to-right strength difference.
  • Start with a light load — the hip flexors fatigue quickly, and lighter weight with clean control beats heavy, jerky reps.
  • Match your rep count and tempo on both legs so you train the weaker side up to the stronger one.

Errores comunes

  • Yanking the leg up with momentum, which shifts work away from the hip flexors and can strain the lower back.
  • Letting the lower back arch off the floor at the top, which loses pelvic stability and stresses the lumbar spine.
  • Rushing the lowering phase instead of resisting the cable, throwing away half of each rep's tension.
  • Using too much weight so the knee swings rather than the hip flexing, reducing the isolation that makes this exercise useful.
  • Skipping or short-changing reps on the weaker leg, which lets the side-to-side imbalance you came to fix persist.

Preguntas frecuentes

What muscles does the cable lying single leg hip flexion work?

It mainly works the hip flexors — the iliopsoas and the rectus femoris — which draw your thigh up toward your torso. Your core also works to keep the pelvis stable as you lift.

Why do it one leg at a time?

Training one leg at a time isolates each hip flexor independently, so a stronger side can't compensate for a weaker one. This makes it effective for correcting left-to-right imbalances.

Is the cable lying single leg hip flexion good for beginners?

Yes. It's a controlled, low-impact isolation movement. Beginners should start light, keep the lower back pressed into the floor, and focus on a slow, deliberate tempo.

How many sets and reps should I do?

As an accessory, 2–4 sets of 10–15 reps per leg works well. The hip flexors respond to controlled, higher-rep work, so prioritize clean form over heavy loads.

Where should I feel this exercise?

You should feel it in the front of the hip and upper thigh as the thigh lifts toward your torso. If you feel it mainly in your lower back, reduce the weight and re-brace your core.

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