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Hips and adductors

Standing Hip Flexion Cable

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

Also known as: cable hip flexion

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.
  3. Hold a support beside you, stand tall and keep the working leg straight behind the body.
  4. Swing the straight leg forward and up until it is about 45 degrees in front of you.
  5. Pause, then let the leg return back past the standing leg under control.

Tips

  • Keep the working knee straight for the whole rep.
  • Keep the pelvis still and the torso upright.

Common mistakes

  • Leaning back to swing the leg higher.
  • Bending the knee as the leg comes forward.
  • Letting the cable snap the leg back.

Muscles worked by the Standing Hip Flexion Cable

  • 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.

Standing Hip Flexion Cable alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Standing Hip Flexion Cable work?

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

Is the Standing Hip Flexion Cable good for beginners?

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

What is a good alternative to the Standing Hip Flexion Cable?

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

How do you make the Standing Hip Flexion Cable harder?

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

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