Cable Lying Hip Flexion

1. Setup:

   • Adjust the cable machine to a low pulley setting.

   • Attach the ankle strap to the cable.

   2. Positioning:

   • Lie flat on your back on the floor or mat, making sure you are comfortable.

   • Position yourself so that the ankle strap is attached to your ankle in the resting position.

   • Your body should be aligned with the cable machine, and the strap should be directly above your ankle when lying down.

2. Starting Position:

   • Keep your other leg straight on the ground.

   • Engage your core for stability.

   4. Movement:

   • Slowly flex your hip and lift your attached leg towards your chest.

   • Ensure that your knee is bent during the movement and your foot is flexed.

   • Lift your leg until it is at approximately a 90-degree angle to your torso.

   5. Return:

   • Slowly lower your leg back to the starting position, maintaining control through the movement.

   6. Repetitions:

   • Perform 10-15 repetitions on one leg.

   • Switch to the other leg and repeat.

3. Breathing:

   • Inhale as you lower your leg.

   • Exhale as you lift your leg up.

Tips:

• Keep the movement slow and controlled to engage your hip flexors effectively.

• Adjust the weight on the cable machine according to your fitness level to avoid straining.

• If you experience any pain, stop the exercise and ensure your form is correct.