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Glutes

Cable Hip Flexion

The Cable Hip Flexion is a strength exercise on a cable machine for your glutes. Share of the load in the Zulta muscle model: hip flexors 64%, quads (rectus femoris) 18% and lower abs 6%.

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley to the lowest position and strap an ankle cuff around the ankle of your working leg.
  2. Stand facing away from the machine and step forward until the cable is taut with the working foot slightly behind you.
  3. Hold a stable support or the frame beside you and stand tall on the other leg with a soft knee.
  4. Drive the working knee up and forward until the thigh is about level with the hip.
  5. Pause briefly, then let the leg return back under control.

Tips

  • Keep the torso upright and the belly braced.
  • Lift with the knee leading, not by swinging the foot.

Common mistakes

  • Leaning back to lift the knee higher.
  • Rounding the lower back at the top.
  • Letting the cable pull the leg back fast.

Muscles worked by the Cable Hip Flexion

  • Hip flexors Primary64%
  • Quads (rectus femoris) Secondary18%
  • Lower abs Minor6%
  • Adductors Stabilizer4%
  • Gluteus medius Stabilizer4%
  • Obliques Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting the thigh toward the trunk trains iliopsoas with rectus femoris assisting; the lower abs keep the pelvis from tipping.

Cable Hip Flexion alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Cable Hip Flexion work?

Mainly the hip flexors. The quads (rectus femoris) assist.

Is the Cable Hip Flexion good for beginners?

Yes. The Cable Hip Flexion is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Hip Flexion?

For example the Hip Flexor March, Hip Flexor Raise and Multi Hip Flexion. They train mostly the same muscles, some with different equipment.

How do you make the Cable Hip Flexion harder?

Add weight or reps, or move on to the Psoas March.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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