# Cable Lying Hip Flexion (Reverse Squat) - Canonical: https://fitwill.app/exercise/8876/cable-lying-hip-flexion-reverse-squat/ - Media ID: 8876 - Primary muscle: Hips - Body part: Hips - Equipment: Cable Machine - Video: https://fitwill.app/videos/8876/cable-lying-hip-flexion-reverse-squat.mp4 ## Description Cable Lying Hip Flexion, often called the Reverse Squat, is a floor-based cable movement that trains the muscles that lift your thighs toward your torso. You lie on your back with an ankle strap connected to the low pulley of a cable machine, legs extended away from the stack, and pull your knees in toward your chest against the cable's resistance before slowly extending back out. Because the cable pulls your legs away from you the entire time, your hip flexors have to work through the whole range rather than just at the bottom. The main workers here are the hip flexors, especially the iliopsoas at the front of the hip, along with the rectus femoris at the front of the thigh. Your lower abs stay busy isometrically, bracing to keep your pelvis and lower back from arching off the floor as the cable drags your legs back down. That trunk-stabilizing demand is a big part of why this exercise earns its place in both hip-focused and core-focused programs. This movement suits anyone who wants direct, loadable hip flexor work: runners and kickers who need strong hip flexion for sprinting and ball striking, lifters who feel their hip flexors are the weak link in squats or hanging leg raises, and desk workers rebuilding strength in a rarely trained area. It is also a useful stepping stone toward harder hanging knee and leg raise variations, since it trains the same hip drive with your back supported on the floor. Setup matters more than it looks. The distance you lie from the pulley determines where the resistance is hardest: too close and the cable goes slack at the bottom of the rep, too far and your body slides across the floor. Give yourself enough room that the strap stays taut with your legs extended, and keep the ankle strap snug so it does not slide down toward your foot. A mat under you keeps your lower back and tailbone comfortable through the whole set. To execute it well, keep the pull driven by the hips rather than by swinging or yanking. Curl your knees toward your chest until your hips fully flex, pause briefly, then lower under control, resisting the cable all the way back to straight legs. If your lower back lifts off the floor as your legs extend, shorten the range slightly and build back up. Slow eccentrics are where this exercise pays off. A few practical points will keep the set productive. Start light, since hip flexors respond well to moderate loads and clean reps, and momentum only steals work from the target muscles. Keep your arms flat on the floor beside you for balance, exhale as the knees come in, and avoid letting the weight stack slam down between reps. If you feel a pinching sensation at the front of the hip, reduce the range or load rather than pushing through it. ## Instructions 1. Attach an ankle strap to one or both ankles and clip it to the low pulley of a cable machine, then set the stack to a light starting weight. 2. Lie on your back on a mat with your head pointing away from the machine and your legs extended straight toward the pulley, far enough out that the cable is taut with your legs straight. 3. Place your arms flat on the floor alongside your body with palms down to anchor your upper body and stop yourself from sliding. 4. Brace your abdominal muscles and press your lower back gently toward the floor before the first rep begins. 5. Pull your knees in toward your chest by flexing at the hips, letting the knees bend naturally as they rise, and keep the movement smooth rather than jerky. 6. Continue until your knees are drawn fully toward your torso and your hips are curled slightly off the floor, then hold that top position for a beat. 7. Slowly extend your legs back out, resisting the cable's pull the entire way until your legs are straight again and the strap stays under tension. 8. Exhale as you draw the knees in and inhale as you lower them back to the start. 9. Complete all reps on one leg if using a single strap, then switch sides, or perform both legs together if the setup allows. 10. Reset your brace and re-check your distance from the pulley between sets so the cable tension stays consistent. ## Tips & Tricks - If the weight stack slams down between reps, you are either lying too close to the machine or rushing the lowering phase; slide back a few inches and slow the descent. - A common mistake is turning this into a crunch by lifting the head and shoulders; keep your upper back and arms planted so the work stays at the hips. - Watch your lower back as your legs extend. If it arches and your tailbone lifts, stop the rep a few degrees short of straight legs and gradually build the range. - The strap tends to slip down toward the foot when it is loose, which changes the pull angle; cinch it snugly around the lower ankle before you start. - Do not yank the knees in with a hip thrust off the floor. If you need to push through your heels or arms to complete a rep, the weight is too heavy. - Keeping a slight bend in the knees on the way out can relieve pinching at the front of the hip for people with tight hip flexors, without reducing much of the training effect. - Pause for one to two seconds at the top with the knees pulled in. The end range of hip flexion is usually the weakest point, and the pause builds strength there. - Because daily sitting leaves hip flexors tight for many people, a short stretching routine after training this movement keeps the range you build usable. - Start with one ankle at a time even if you plan to progress to both legs together; single-leg reps expose and fix side-to-side imbalances early. ## Frequently Asked Questions ### What muscles does Cable Lying Hip Flexion work? The primary muscles are the hip flexors at the front of the hip, mainly the iliopsoas, assisted by the rectus femoris of the quadriceps. The lower abs also work hard to hold your pelvis stable against the cable's pull. ### Is the Reverse Squat good for beginners? Yes, because your back is supported on the floor and the weight stack lets you start very light. Beginners should use a modest load and a partial range until they can keep their lower back on the floor throughout the rep. ### How far should I lie from the cable machine? Lie far enough from the pulley that the cable stays taut even with your legs fully extended, but not so far that the stack lifts or you slide toward the machine during the set. Adjust by a few inches until tension is constant through the whole rep. ### Why does my lower back arch when I extend my legs? As the cable pulls your legs away, your pelvis tips forward if your abs cannot hold it in place. Shorten the range so your legs stop just before the arch begins, brace harder, and lengthen the range over time as your core control improves. ### Should I use one ankle strap or two? Either works. A single strap lets you train each hip separately and spot imbalances, while both legs together lets you handle more total load once your form is solid. ### Can I do this exercise without a cable machine? You can do lying hip flexion with a resistance band anchored low behind you, or unweighted with your hands pressing your knees down for resistance. The cable version is easier to load in small increments and keeps tension more consistent. ### How does Cable Lying Hip Flexion differ from hanging knee raises? Both train hip flexion, but the floor version supports your spine and removes the grip and scapular demands of hanging. It is a good progression tool before attempting hanging knee or leg raises. ### How many reps and sets should I do? Hip flexors respond well to moderate loads, so something like 2 to 4 sets of 10 to 15 controlled reps per side works well. Keep the tempo slow on the way down rather than chasing heavy weight. ### Is it safe if I feel a pinch at the front of my hip? A sharp pinch at the top of the rep usually means the hip is being driven into full flexion under too much load. Back off the range slightly, reduce the weight, and use a small knee bend; persistent discomfort should be checked by a professional.