Cable Lying Leg Raise (on bench)
The Cable Lying Leg Raise (on bench) 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, Rectus Abdominis. It is a cable isolation exercise at intermediate difficulty.
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
Front
Back
Primary
Secondary
Stabilizer
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 Rectus Abdominis (core)
Instructions
- Preparation: Attach cable ankle straps to both ankles. Sit on end of bench facing pulley at bench height. Attach cable to both ankle straps. Lie supine on bench until cable is taut. Grasp sides of bench behind head. Execution: Raise legs by flexing hips and knees until thighs are past perpendicular to torso or before hips raise off of bench. Return until hips and knees are extended. Repeat. Comments: Training partner or trainer may need to assist attaching ankle cuffs to cable. Ankle cuffs may also be attached to cable pulley in lowest position when feet are on floor, but assistance may be needed to raise pulley to bench height.Cable Lying Leg Raise on flooris easier to set up.
Alternative Exercises
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