Cable Standing Leg Raise
The Cable Standing Leg Raise primarily works the Iliopsoas, with secondary activation of the Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae and stabilizer support from the External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a cable isolation exercise at intermediate difficulty.
The Cable Standing Leg Raise is an intermediate isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Iliopsoas, with secondary engagement of the Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Iliopsoas.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Iliopsoas |
| Secondary | Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Iliopsoas is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Pectineus, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Gluteus Medius, Gluteus Minimus, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Attach cable ankle cuff to one ankle.
- Stand facing away from low pulley.
- Stepforwardwith opposite leg so leg with cuff is pulled back.
- Grasp lateral bars or other prop for support.
Execution
- Raise knee by flexing hip while allowing lower leg to bend back under resistance.
- When thigh is just beyond horizontal, lower leg until hip and knee is extended.
- Repeat.
- Continue with opposite leg.
Comments
- Also known as Cable Standing Knee Raise.
- SeeSpot Reduction MythandLower Ab Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Iliopsoas) and can be substituted based on your equipment or variation preferences.
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