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Cable Lying Leg & Hip Raise



  • Attach two ankle stirrups to a low pulley machine
  • Lie on your back (supine) with feet facing machine
  • Place a heavy object above head to hold for support
  • There should be a slight arch in the lower back


  • Keeping the knees straight, flex the hips, lifting legs just past 90° from floor
  • Bring the legs up until hips are at 90°, then lift the hips from the floor
  • Bring the legs as close to the upper chest as you can
  • Do not swing the weight up using momentum.


  • Allow the weights to pull the stirrups back to the starting position
  • Firstly lower the hips then extend the hip joints
Type: Strength
Duration: seconds per repitition
Rest Periods:


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