Cable Lying Incline Side Leg Raise
Cable Lying Incline Side Leg Raise Exercise Description
The Cable Lying Incline Side Leg Raise targets the hip abductors—primarily the gluteus medius and gluteus minimus—with assistance from the tensor fasciae latae and the upper fibers of gluteus maximus. Performed side‑lying on an incline bench with an ankle cuff attached to a low pulley, it provides smooth, constant resistance through the frontal‑plane abduction pattern. The incline setup encourages a quiet trunk and stable pelvis so the movement comes from the hip rather than the low back. Key focuses are a neutral spine, stacked hips, and controlled leg travel to avoid compensations such as hip hiking or rolling backward. A neutral foot (toes in line with the trunk) helps maintain pure abduction. Keep the lifting range only as high as you can without pelvic motion to concentrate the load on the lateral hip musculature.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius, Gluteus Minimus
- Assisting Muscles: Gluteus Maximus, Tensor Fasciae Latae
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Upper Glutes
- Movement Direction: Vertical
- Muscle Position: Lateral
- Gender: Female
How To Do The Cable Lying Incline Side Leg Raise Exercise
‘- Set a low pulley and attach an ankle cuff to your top leg; position an incline bench so the cable runs unobstructed.
– Lie on your side on the bench with head supported; stack shoulders, ribs, and hips. Bend the bottom knee slightly for balance.
– Scoot so the working hip is clear of the bench edge and the cable tracks in line with your top leg.
– Lightly brace; keep a neutral spine and level pelvis throughout.
– Straighten the top knee (or keep a slight, comfortable bend). Keep the foot neutral—toes in line with your trunk.
– Initiate from the lateral hip: raise the top leg directly upward in the frontal plane without swinging.
– Lift only until just before the pelvis tilts or you roll backward.
– Pause briefly while keeping the thigh aligned with the torso; avoid rotating the leg inward or outward.
– Lower under control until the stack nearly touches (no slamming) or your legs lightly meet, maintaining tension.
– Breathe steadily; avoid side‑bending, hip hiking, or turning the toes up.
– When finished, step closer to the machine and lower the stack with control before removing the cuff.
Cable Lying Incline Side Leg Raise Tips
‘- Position the incline bench and your body so the cable runs unobstructed and in line with your top leg.
– Stack your shoulders, ribs, and hips, and bend the bottom knee slightly to help with balance.
– Lightly brace and keep a neutral spine with a level pelvis so the movement comes from the hip, not the low back.
– Keep the working foot neutral, with toes in line with your trunk, and avoid turning the toes up.
– Initiate the lift from the lateral hip and raise the top leg directly upward in the frontal plane without swinging.
– Lift only as high as you can without the pelvis tilting or your body rolling backward.
– At the top, pause briefly with the thigh aligned with the torso and avoid rotating the leg inward or outward.
– Lower the leg under control until the stack nearly touches (without slamming) or your legs lightly meet, maintaining tension.
– Breathe steadily throughout and avoid side‑bending, hip hiking, or rolling backward as you move.
– When done, step closer to the machine and lower the weight stack with control before removing the ankle cuff.
Cable Lying Incline Side Leg Raise Beginner Introduction
The Cable Lying Incline Side Leg Raise is a cable-based isolation exercise for the outer hips and glutes. Done while resting on an angled bench with a cuff around the upper ankle connected to a low cable, it emphasizes lifting the top leg out to the side against smooth, uninterrupted tension. Because the torso rests on the bench and the body is turned sideways, the waist and lower back stay relatively still so the action centers on the hip joint.
This movement highlights control and precision more than heavy loading. Attention goes to lining up the shoulders and hips, maintaining a level pelvis, and moving the leg only as far as the hips can stay steady. The foot points in line with the body to direct effort into the side of the hips rather than twisting through the leg. Lifters often use this pattern to challenge the smaller glute muscles that support single‑leg balance, athletic cutting, and daily side‑to‑side motions.