The cable one leg lying knee raise might sound like a mouthful but is super helpful if you want to work your abdominal muscles, glutes, and upper legs. Despite being a beginner-level exercise, it is underrated as a great essential move.
To perform the cable, one leg lying knee raises. You will need to use a weight machine or a cable machine. It is best to use the machines found in gyms or training centers. Read ahead to know more about how to do cable one leg lying knee raises and its benefits.
How To Do Cable One Leg Lying Knee Raise
If you perform the cable one leg lying knee raise correctly, you will effectively be able to target your waist and core.
- Get a level bench and set it about 3 feet in front of a low pulley cable to start. Connect the ankle straps to the low pulley cable machine’s cords and adjust the weight to your preference.
- To get into your starting position, begin with facing the cable machine and place one of the ankle straps around only one of your ankles. Sit at the end of your bench with your buttocks at the edge. Now, lie down on the bench with your back flat and your feet pointing towards the machine. With your hands, grasp the sides of the bench behind your ears.
- Flex your hips and knees to raise your knees to take the weight off the stack. Slowly pull the knee as high as possible towards your chest. Continue to do this until you feel your abs stretching.
- Hold the position for a second with your other leg stretched out in front of you. After the second is over, slowly return to your starting position.
- Repeat the exercise for your desired reps and sets. Make sure that the weights do not touch the stack.
Note: Cable one leg lying knee raise on a bench might require the assistance of a trainer or training partner to help with the ankle cuffs. If you do not have a partner, try doing the cable one leg lying knee raise on the floor as it is easier to set up.
You can increase the intensity of the exercise by pausing longer at the top or slowing down your movements.
Benefits Of Cable One Leg Lying Knee Raise
- Suitable for beginners
- Improves muscle endurance
- Helps with body stabilization
Muscles Worked
While performing the cable, one leg lying knee raises the abdominal muscles primarily. The secondary muscles that are worked are the glutes and hip abductors.
Conclusion
The cable one leg lying knee raise is a flexible exercise that can be alternatively done on a bench and the floor, depending on your training range. It is the perfect exercise for both men and women, even those who are over the age of 50. Just follow the steps properly, and you’ll be able to get the benefits in no time!