Cable Lying Leg Raise

VARIATIONS

Cable Lying Leg Raise

Ankle straps connect to low pulley on flat bench

This isolation exercise targets the lower abdominals using constant cable tension while engaging the hip flexors and quadriceps.

HOW TO DO IT

Secure ankle straps to a low pulley and lie supine on a flat bench or the floor.
Grip the bench sides behind your head to stabilize your upper body.
Keep legs straight and raise them until thighs are perpendicular to the floor.
Lower legs slowly until the cable creates slight tension without touching the stack.
Repeat for the desired number of repetitions.

COMMON MISTAKES

Allowing the lower back to arch off the bench during the lift.
Using momentum to swing the legs upward instead of muscle control.
Bending the knees significantly which shifts focus to the hip flexors.

TIPS

Press your lower back firmly into the bench throughout the movement.
Exhale sharply as you lift your legs to engage the core.
Control the negative phase to maximize time under tension.

SAFETY

Stop immediately if you feel sharp pain in the lower back or hips.

DETAILS

Muscles: Abdominals
Equipment: Cable MachineBench
Type: Strength Training
Difficulty: Beginner
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Leg raise
Handle: Ankle strap
Arms: Both
Legs: Both
Arms straight or bent: Straight arms
Legs straight or bent: Straight legs
Body position: Lying on the back
Body support: Upper arms on a pad (preacher)
Pulley height: Low