Cable Lying Straight Leg Raise
The Cable Lying Straight Leg Raise primarily works the Iliopsoas, with secondary activation of the Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, 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, Rectus Femoris, 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 Rectus Femoris (quadriceps)
- 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, then attach ankle straps to cable. Lie supine on floor, mat, or bench back far enough so cable is taut. Grasp support behind head. Execution: With knees straight, raise legs by flexing hips until thighs are just past perpendicular to torso or before hips raise off of mat. Return until hips are extended. Repeat. Comments: Rectus Abdominis and Obliques onlycontract dynamicallyif actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible; seeCable Lying Leg-Hip Raise. Knees can flex along with hips to decrease intensity; seeCable Lying Leg Raise. Also seeSpot Reduction MythandLower Ab Myth.
Alternative Exercises
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