Cable Lying Hip Flexion (Reverse Squat)
Cable Lying Hip Flexion (Reverse Squat) Exercise Description
Cable Lying Hip Flexion (Reverse Squat) trains the hip flexors with controlled, open‑chain movement against constant cable resistance. Lying supine reduces compensations from the low back and emphasizes motion at the hip joint. Primary movers are the iliopsoas and rectus femoris, with assistance from sartorius and tensor fasciae latae; the abdominal wall provides lumbopelvic stability. The goal is smooth hip flexion and extension while maintaining a neutral spine and level pelvis. Expect a strong emphasis on control through the full range without using momentum or letting the lumbar spine round or arch.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Cable Lying Hip Flexion (Reverse Squat) Exercise
‘- Set a low pulley with ankle cuffs; lie supine on a mat with your feet toward the machine and attach the cuffs just above the ankles.
– Position far enough away that the cables are lightly taut with hips slightly extended; hold a stable anchor (bench sides or a handle) for upper‑body bracing.
– Align head, ribs, and pelvis; keep a neutral spine with ribs down and pelvis level.
– Slightly bend the knees and keep shins roughly vertical throughout to focus motion at the hips.
– Inhale to brace. Exhale as you flex at the hips, drawing knees toward the torso without pulling the lower back off the floor.
– Stop when thighs approach the trunk without posterior pelvic tilt or lumbar rounding.
– Control the return by allowing the hips to extend against the cable, keeping the core engaged and the pelvis steady.
– Keep toes dorsiflexed to help the cuffs stay secure; track knees in line with hips and feet.
– Move deliberately; avoid swinging, excessive knee extension, or letting the cables pull you into hyperextension at the bottom.
Cable Lying Hip Flexion (Reverse Squat) Tips
‘- Lie supine with head, ribs, and pelvis aligned, maintaining a neutral spine with ribs down and pelvis level.
– Position far enough from the pulley that the cables are lightly taut with the hips slightly extended, and hold a stable anchor for upper-body bracing.
– Keep the knees slightly bent and shins roughly vertical so the movement focuses at the hips.
– Inhale to brace, then exhale as you flex at the hips, drawing the knees toward the torso without letting the lower back lift off the floor.
– Stop when the thighs approach the trunk but before the pelvis tilts posteriorly or the lumbar spine rounds.
– Control the return by extending at the hips against the cable while keeping the core engaged and the pelvis steady.
– Keep the toes dorsiflexed to help the ankle cuffs stay secure.
– Track the knees in line with the hips and feet throughout the motion.
– Move deliberately through the range of motion, avoiding swinging or using momentum.
– Avoid excessive knee extension or letting the cables pull the hips into hyperextension at the bottom.
Cable Lying Hip Flexion (Reverse Squat) Beginner Introduction
Cable Lying Hip Flexion (Reverse Squat) is a cable-based floor exercise using ankle attachments that highlights slow, precise movement at the hip joints. With the lifter resting on their back and the cable pulling from a low point, the front of the hips and front thighs take on the main effort while the cable delivers a steady pull through the entire motion. The abs contribute significant bracing, giving the lower back a stable platform and helping the pelvis stay steady rather than rocking or tilting.
Each repetition involves bending at the hips to guide the thighs toward the torso, then extending the hips again against the resistance from the weight stack. A soft bend at the knees helps direct the work into the hips instead of the knees. The style of this exercise centers on smooth, deliberate movement and tension control instead of speed or momentum. The spine remains in its natural curve from start to finish, showcasing clean hip action supported by a strong mid‑section.