Exercise guide
Cable Lying Hip Flexion Reverse Squat
- Intermediate
- Compound
- Rep-based
- Waist
The Cable Lying Hip Flexion, or Reverse Squat, provides constant tension on the lower abdominals and hip flexors by resisting the extension of the legs. It is an effective compound core movement that improves pelvic stability and hip strength through a full range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach ankle straps to both ankles and connect them to a low cable pulley.
- Lie on your back facing away from the machine, positioned far enough so the cable is taut when your legs are extended.
- Grip the cable machine frame or a heavy bench behind your head to anchor your upper body.
- Start with your legs extended and your feet hovering slightly off the floor.
How to do it
- Exhale as you pull your knees toward your chest, focusing on curling your pelvis toward your ribcage.
- Squeeze your lower abdominals at the peak of the movement for a one-second pause.
- Inhale as you slowly extend your legs back to the starting position using a controlled 3-second eccentric tempo.
- Maintain tension by stopping just before the weight stack touches or your lower back arches.
Form checklist
- Keep your lower back pressed firmly into the floor throughout the entire rep.
- Avoid using momentum or swinging your legs to move the weight.
- Ensure your knees track straight toward your shoulders without flaring outward.
- Keep your head and neck in a neutral, relaxed position on the floor.
Pro tips
- To maximize abdominal recruitment, think about 'rolling' your hips off the floor at the end of the concentric phase.
- Keep your feet pressed together to ensure the resistance is distributed evenly across both hip flexors.
Make it harder
- Perform the movement on a flat bench with your glutes hanging slightly off the edge to increase the range of motion and stretch.
- Slow the eccentric (lowering) phase down to 5 seconds to increase time under tension.
Frequently asked
- What muscles does the cable lying hip flexion reverse squat work?
- The cable lying hip flexion reverse squat primarily targets the quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the cable lying hip flexion reverse squat?
- The cable lying hip flexion reverse squat uses cable.
- Is the cable lying hip flexion reverse squat good for beginners?
- The cable lying hip flexion reverse squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.