Cable Lying Leg-Hip Raise (on bench)

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Instructions Preparation Attach cable ankle straps to both ankles then attach ankle straps to cable. Lie supine on floor or mat, back far enough so cable is taut. Grasp support behind head. Execution Raise legs by flexing hips while flexing knees until hips are fully flexed. Raise hips from floor by flexing waist. Return until legs are extended horizontally. 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 floor is easier to set up.   Movement can also be performed on bench. Rectus Abdominis and Obliques only contract dynamically if 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. See Spot Reduction Myth and Lower Ab Myth. Also see Cable Lying Leg Raise on Bench.

Classification  Utility: Basic  Mechanics: Compound  Force: Pull Muscles Target Rectus Abdominis Synergists Iliopsoas Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Adductor Brevis Obliques Dynamic Stabilizers Rectus Femoris