Standing Cable Hip Flexion

Standing Cable Hip Flexion trains the hip flexors by drawing the thigh forward against cable resistance while the pelvis stays level.

Primary muscle

Upper Legs

Primary musclesIliopsoas

Secondary musclesRectus femoris, Sartorius, Tensor fasciae latae

Equipment

Strength Machine

How to perform Standing Cable Hip Flexion

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Standing Cable Hip Flexion, fasten the ankle strap securely to a low cable and stand facing away from the stack with the support foot planted.
Brace the trunk, keep the pelvis level, and begin with the working leg slightly behind the body.
Drive the knee forward and upward from the hip without leaning backward or rounding the lower back.
Pause when the thigh reaches a comfortable height and before the pelvis begins to tuck or rotate.
Lower the leg slowly until the hip is extended under control. Repeat without changing the established position.

Keep the ribs over the pelvis and reduce the load if the torso must move to lift the thigh.

Keep both sides of the pelvis level as the knee travels forward.

Pause between repetitions and move the thigh without bouncing from the rear position.

Lower slowly and prevent the weight stack from pulling the leg behind you.

Leaning backward: Keep the ribs over the pelvis and reduce the load if the torso must move to lift the thigh.
Swinging from the cable: Pause between repetitions and move the thigh without bouncing from the rear position.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Standing Cable Hip Flexion: Hold a stable support or use an easier setup while learning the movement.

Place Standing Cable Hip Flexion near the end of lower-body or sprint-support training after the faster and more coordinated work is complete.

Use one or two times per week at first and monitor hip comfort and running or kicking workload.

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20	60–120 sec	Usually 1–3 clean reps in reserve

Use Standing Cable Hip Flexion after Barbell Back Squats or Bulgarian Split Squats as focused hip work.
Pair it with Seated Calf Raises when the support leg remains stable.

Scale the movement