Cable Standing Hip Flexion
Positioning:
1. Setup the Cable Machine: Attach an ankle strap to the cable at the lowest setting.
2. Adjust the Weight: Select a comfortable weight on the cable machine. Beginners should start light to master the movement.
3. Stand at the Cable Machine: Position yourself facing the cable machine.
4. Attach the Strap: Place the ankle strap around your working ankle, making sure it is secured tightly.
Starting Position:
1. Foot Position: Stand with your feet hip-width apart and your non-working foot slightly back for balance.
2. Hand Position: Hold onto the machine or a stable surface with both hands for support.
3. Posture: Keep your back straight, chest up, and maintain a neutral spine.
Movement:
1. Initiate the Lift: Slowly lift your strapped leg forward, keeping it slightly bent. Engage your hip flexor and core as you lift.
2. Range of Motion: Raise your leg until it reaches about hip height. Avoid arching your back or leaning forward.
3. Hold for a Moment: Pause briefly at the top of the movement to fully engage the hip flexor.
4. Lower the Leg: Gradually lower your leg back to the starting position, maintaining control throughout the movement.
5. Repetitions: Perform 10-15 repetitions on one leg before switching to the other leg.
Tips:
- Breathing: Exhale as you lift the leg and inhale as you lower it.
- Maintain Stability: Keep your body as stable as possible while moving your leg.
- Avoid Overextending: Do not swing the leg; use a controlled motion to prevent injury.
Conclusion:
Incorporate the Cable Standing Hip Flexion into your workout routine to strengthen your hip flexors, improve balance, and enhance overall lower body strength.
