Cable Lying Single-Leg Hip Flexion

Setting Up:

• Attach the ankle strap to the low pulley of the cable machine.

• Adjust the weight to a manageable level for your fitness level.

Starting Position:

• Lie on your back on the floor, parallel to the cable machine.

• Position yourself so that the ankle strap is attached to one ankle and the cable is taut.

• Keep your opposite knee bent with the foot flat on the floor for stability.

• Your arms can be at your sides or crossed over your chest.

Movement:

• Start by engaging your core to stabilize your body.

• Slowly lift the leg with the cable attached towards the ceiling, keeping it straight.

• Ensure that your foot is flexed (toes pointing upward).

• Hold the position at the top for a moment, feeling the contraction in your hip flexors.

Return:

• Gradually lower your leg back to the starting position without letting the cable slack.

• Maintain control throughout the movement, avoiding any sudden jerks or swings.

Repetitions:

• Perform 10-15 repetitions on one leg, then switch to the other leg.

• Aim for 2-3 sets on each side, resting for 30-60 seconds between sets.

Tips:

• Focus on controlled movements rather than speed.

• Keep your lower back pressed into the floor to avoid arching and to protect your spine.

• Adjust the weight as needed; it should challenge you but not compromise your form.