VARIATIONS
Cable Standing Straight Leg Raise
Ankle cuff on low pulley pulls straight leg forward
This isolation exercise targets the hip flexors and quadriceps by pulling the leg forward against resistance. It strengthens the anterior chain while engaging the core for stability.
HOW TO DO IT
- Attach an ankle cuff to a low pulley and face away from the machine.
- Hold the frame or handles for support while standing on your free leg.
- Keep your working leg completely straight with toes pointed forward.
- Pull your leg forward and up until it reaches hip height.
- Pause briefly at the top, then slowly lower your leg back down.
COMMON MISTAKES
- Bending the knee during the movement turns it into a quad extension.
- Leaning the torso forward excessively to gain extra range of motion.
- Swinging the leg up too fast using momentum instead of muscle control.
TIPS
- Keep your torso upright and avoid leaning forward to lift the weight.
- Drive through the heel of your standing leg to maintain balance.
- Focus on using your hip flexor rather than swinging your momentum.
SAFETY
- Avoid arching your lower back excessively at the top of the movement.
- Do not snap the leg down quickly to prevent hip joint strain.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip flexion
- Handle
- Ankle strap
- Legs
- One
- Legs straight or bent
- Straight legs
- Body position
- Standing
- Facing
- Facing away
- Pulley height
- Low
SIMILAR EXERCISES
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