Video Coming Soon
We're working on adding video demonstrations for this exercise.
Cable Laying Hip Flexor Raise
A cable isolation exercise performed lying supine to target the iliopsoas and rectus femoris. It builds hip flexion strength and core stability for running mechanics.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abs, Adductors
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Quads
7/10Rectus Femoris
Abs
5/10Transverse Abdominis
Adductors
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on the floor facing away from a low cable pulley with an ankle strap attached to one leg. Extend legs fully and press your lower back into the floor.
- Brace your core to keep your lower back flat against the ground.
- Drive the knee of the attached leg toward your chest.
- Flex the hip until the thigh is perpendicular to the floor or slightly past.
- Pause briefly to squeeze the hip flexors.
- Lower the leg under control to the starting position without arching your back.
Coaching Tips
Form Cues
- Ribs down
- Back flat
- Knee to chest
- Control the return
Breathing
Exhale as you pull the knee toward your chest; inhale as you extend the leg back out.
Tempo
3-1-1
Range of Motion
From full leg extension to maximum hip flexion without lumbar hyperextension.
Safety
Safety Notes
- Stop if you feel clicking or sharp pain in the hip
- Ensure ankle strap is secure before starting
Spotting
Not recommended; use safeties or reduce weight if needed.
Common Mistakes
- Arching lower back
- Using momentum
- Incomplete range of motion
- Relaxing core tension
When to Avoid
- Acute hip flexor strain
- Lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip flexion range
- Ankle dorsiflexion for setup
Build Up First
- Basic core stability
- Familiarity with cable machines
Also known as
Supine Cable Hip Flexion, Lying Cable Knee Raise, Cable Psoas Raise, Supine Cable Knee Tuck
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Standing Hip Flexor Raise
Single Cable Machine
Hip Flexors
Resistance Band Standing Straight Leg Raise
Bands
Hip Flexors
Cable Single-Arm Lateral Raise
Single Cable Machine
Shoulders
Cable Reverse Calf Raise
Single Cable Machine
Calves
Cable Single-Leg Calf Raise
Single Cable Machine
Calves
Cable Standing Calf Raise
Single Cable Machine
Calves
Resistance Band Lying Leg and Hip Raise
Bands
Hip Flexors, Abs
Cable Front Raise Double Arm
Single Cable Machine
Shoulders
Cable Single-Arm Front Raise
Single Cable Machine
Shoulders
Mini Loop Band Standing Hip Flexion
Loop Bands
Hip Flexors, Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
