Cable Hip Flexion
The Cable Hip Flexion primarily works the Iliopsoas, Sartorius, Tensor Fasciae Latae, with secondary activation of the Rectus Femoris and stabilizer support from the External Obliques, Rectus Abdominis, Transverse Abdominis. It is a cable isolation exercise at beginner difficulty.
The Cable Hip Flexion is an beginner isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Iliopsoas, Sartorius, Tensor Fasciae Latae, with secondary engagement of the Rectus Femoris. As a unilateral push, each side is trained independently for balanced development.
Single-leg cable hip flexion lifting knee forward.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Unilateral |
| Primary | Iliopsoas, Sartorius, Tensor Fasciae Latae |
| Secondary | Rectus Femoris |
Muscles Worked
The Iliopsoas, Sartorius, and Tensor Fasciae Latae are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Rectus Femoris assists as a secondary mover, contributing to force production without bearing the primary load. The External Obliques, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
- Primary Muscle Sartorius (hip_flexors)
- Primary Muscle Tensor Fasciae Latae (hip_flexors)
Secondary Muscles
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Perform equal reps on each side.
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. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| 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, Sartorius, Tensor Fasciae Latae) and can be substituted based on your equipment or variation preferences.
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