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Standing Cable Hip Flexion, Ankle Cuff at a Low Pulley

IntermediateStrengthTier T3

You stand upright with a padded cuff on one ankle, attached by a cable to a low pulley. You lift that knee forward against the cable, then lower it. You repeat on the other side.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing upright facing a cable machine, a padded cuff around his right ankle attached to a cable running to a low pulley.

    Step 1 of 3

    Position the pulley at its lowest setting and place the leg cuff around your ankle, standing tall with your working foot on the floor.

  2. The same man, now standing on one leg, his cuffed knee raised to a right angle in front of him, the cable pulled taut.

    Step 2 of 3

    Raise your working foot off the floor and pull your knee up to a 90-degree angle against the cable's resistance.

  3. A man standing upright facing a cable machine, a padded cuff around his right ankle attached to a cable running to a low pulley.

    Step 3 of 3

    Position the pulley at its lowest setting and place the leg cuff around your ankle, standing tall with your working foot on the floor.

Safety Information

Keep the pulley set at its lowest position and the working ankle cuff securely fastened throughout the exercise. If you have a hip injury, knee injury, or a balance impairment, ask a physical therapist or physician before attempting this exercise, because it loads a single standing leg through a hip-flexion range while bearing weight on the other leg against cable resistance. Stop and lower the working foot back to the floor with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the knee-raise motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.