Cable Hanging Leg Raise
Cable Hanging Leg Raise Exercise Description
The cable hanging leg raise is a vertical core exercise that combines an active bar hang with hip flexion against cable resistance. It primarily targets the rectus abdominis through posterior pelvic tilt and trunk anti-extension control, while the hip flexors (iliopsoas and rectus femoris) drive the leg lift. The external obliques, internal obliques, and deep local stabilizers help maintain pelvic and spinal alignment. Using the cable adds consistent resistance through the range of motion and encourages precise control on both the lifting and lowering phases. Performed correctly, the movement initiates from a slight posterior pelvic tilt rather than a swing, with the shoulders set in depression to limit sway and keep the torso quiet.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis, 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: Single-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Cable Hanging Leg Raise Exercise
‘- Set a low pulley and attach ankle cuffs or foot straps to both ankles.
– Step forward to create light tension on the cable without lifting the stack.
– Grip a pull-up bar with an overhand hold; hang with elbows extended.
– Actively depress and lightly retract the scapulae to achieve an “active hang.”
– Brace the abdomen and set a slight posterior pelvic tilt (ribs down).
– Initiate by maintaining the tilt, then flex the hips to raise both legs together.
– Lift until thighs reach about parallel to the floor (or the highest range you can control without lumbar extension).
– Keep the torso still; avoid swinging, kipping, or shrugging the shoulders.
– Pause briefly at the top while maintaining the pelvic tilt and neutral neck.
– Lower the legs under control by extending the hips, keeping ribs down and the stack just shy of touching.
– Breathe continuously; avoid breath-holding.
– Step down carefully and remove the cuffs when finished.
Cable Hanging Leg Raise Tips
‘- Step forward just enough to create light cable tension before you start, without lifting the weight stack.
– Use an overhand grip and keep your elbows extended to hang from the bar.
– Actively depress and lightly retract your shoulder blades to maintain an “active hang” and limit body sway.
– Brace your abdomen and set a slight posterior pelvic tilt (“ribs down”) before initiating the leg raise.
– Start the movement from the posterior pelvic tilt, not by swinging your legs.
– Flex both hips together to lift your legs, keeping your torso still and avoiding swinging or kipping.
– Raise your thighs only as high as you can without letting your lower back extend.
– Pause briefly at the top while maintaining the pelvic tilt and a neutral neck.
– Lower your legs under control, keeping your ribs down and the weight stack just shy of touching between reps.
– Breathe continuously throughout the set and avoid holding your breath.
Cable Hanging Leg Raise Beginner Introduction
The cable hanging leg raise blends a hanging bar position with resistance from a cable system to challenge the core in a vertical orientation. With the feet connected to a low cable, the abs and hip flexors work together to lift the legs, while the side abs and deeper core muscles help keep the pelvis and spine steady. This creates a demanding mid‑section exercise that emphasizes strength, control, and stability rather than momentum or swinging.
Because the weight stack pulls downward throughout the motion, the mid‑section stays under tension both as the legs rise and as they return toward the starting point. The movement is driven by a subtle hip tuck and leg lift rather than a wild kip, and the hanging position encourages an engaged upper body with steady shoulders and a calm torso. Overall, this exercise suits lifters looking for a more advanced cable‑based core challenge that ties upper‑body support, hip strength, and controlled leg motion into one coordinated pattern.