Cable Hanging Leg Raise

Cable Hanging Leg Raise Exercise Description

The Cable Hanging Leg Raise is a vertical hanging core exercise using ankle straps attached to a low cable pulley. It emphasizes the rectus abdominis through posterior pelvic tilt and controlled spinal flexion, with strong contribution from the hip flexors (iliopsoas, rectus femoris) to lift the legs. The obliques assist by stabilizing the pelvis and resisting rotation, while the lats and lower trapezius help maintain an active hang via scapular depression. Compared with a bodyweight hanging leg raise, the cable adds consistent resistance throughout the range of motion and encourages strict control. It’s best performed by lifters who already handle hanging knee raises with stable, swing-free technique.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
Stabilizing Muscles: External Obliques, Internal Obliques, Latissimus Dorsi, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Cable
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors
Joint Involvement: Multi-joint
Muscle Location: Stomach
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Female

How To Do The Cable Hanging Leg Raise Exercise

‘- Set a low pulley with ankle cuffs; clip both cuffs to the cable so tension is centered and moves freely.
– Stand on a box to attach cuffs securely to your ankles; step off carefully.
– Hang from a pull-up bar with an overhand grip, hands just wider than shoulders.
– Move your body so the cable tracks straight without rubbing the machine; lightly tension the stack.
– Establish an active hang: depress and slightly retract the scapulae; keep ribs down and neck neutral.
– Brace your trunk and posteriorly tilt the pelvis (gentle “hollow”).
– With legs together and knees straight or softly bent, initiate by bringing the pelvis toward the ribcage as you flex the hips.
– Raise legs until thighs are about parallel to the floor (or the highest position you can control without spinal extension).
– Pause briefly; avoid letting the stack slam.
– Lower the legs slowly to just shy of vertical, maintaining control and no swinging.
– Exhale on the lift; inhale on the controlled descent.
– Avoid shrugging, rib flare, excessive lumbar arch, or using momentum.

Cable Hanging Leg Raise Tips

‘- Clip both ankle cuffs to the same cable attachment so resistance stays centered and moves freely.
– Use a box to attach the ankle cuffs securely before you hang from the bar.
– Position your body so the cable runs in a straight line and doesn’t rub against the machine.
– Establish an active hang by depressing and slightly retracting your shoulder blades.
– Keep your ribs down and neck neutral to maintain a solid trunk position.
– Brace your trunk and gently posteriorly tilt your pelvis to create a slight “hollow” before lifting.
– Keep your legs together with knees straight or only softly bent throughout the movement.
– Initiate the raise by bringing your pelvis toward your ribcage as you flex at the hips.
– Lift your legs only as high as you can without letting your lower back go into extension.
– Lower your legs slowly to just shy of vertical, preventing any swing and avoiding slamming the weight stack.
– Exhale as you raise your legs; inhale during the controlled descent.
– Avoid shrugging, rib flare, excessive lumbar arch, or using momentum at any point.

Cable Hanging Leg Raise Beginner Introduction

The Cable Hanging Leg Raise is a cable-based core movement performed from a hanging position with ankle straps connected to a low pulley. It blends a classic hanging leg raise with added resistance from the weight stack, so the abs and hip flexors work against steady tension from start to finish. Compared with the bodyweight version, this variation encourages slower, more deliberate motion and is generally suited to lifters who already feel comfortable with controlled hanging knee raises.

During the exercise, the lifter hangs from a bar while the cable attachment around the ankles resists the legs as they travel forward and upward. The main effort comes from the abs drawing the front of the hips toward the ribcage, assisted by the hip flexors and the front of the thighs as they lift the legs. The side abs help steady the pelvis and limit twisting, while the back and upper back support an active, strong hanging posture. Breathing is coordinated with the lifting and lowering phases, reinforcing tension through the midsection and emphasizing smooth, unhurried movement.