Cable lateral leg raise Video Guide

Cable Lateral Leg Raise Detailed Exercise Instructions

Objective:

To effectively target the gluteus medius and minimus, improving hip strength, stability, and muscle tone.

Setup

1. Equipment: Attach an ankle strap to a low pulley cable machine.

2. Starting Position:

   Secure the strap around your ankle.

   Stand perpendicular to the cable machine with the working leg (the one attached to the cable) on the outside.

   Bend the knee of your bottom leg (the one closest to the machine) slightly for better balance and support.

   Your top leg (the working leg) should be straight, in line with your body. 

Execution Steps

1. Stabilize Your Core:

   Engage your core muscles by drawing your belly button towards your spine.

   This will help keep your torso stable and upright throughout the movement.

2. Align Your Body:

   Ensure that your body is in a straight line from head to toe. Your torso should remain straight, with no leaning or tilting.

   Keep your hips stable and squared forward. Avoid letting them rotate or drop as you lift your leg.

3. Execute the Leg Raise:

   With control, lift your top leg (the working leg) laterally (out to the side) to about a 45-degree angle.

   The movement should be slow and deliberate, focusing on engaging the muscles in your hip and glutes.

   Keep your foot flexed, and ensure your leg stays straight throughout the lift.

4. Hold and Lower:

   Pause for a brief moment at the top of the movement, squeezing your glutes.

   Slowly lower your leg back to the starting position with control, maintaining tension in the muscles.

Key Focus Points

1. Hip Stability: Your hips should remain stable and level throughout the entire movement. Avoid any rotation or tilting.

2. Core Engagement: Keep your core engaged to support your spine and prevent your torso from leaning or arching.

3. Leg Control: Ensure the lift is controlled, raising the leg to a 45-degree angle without using momentum.

Common Mistakes to Avoid

Leaning or Tilting the Torso: Keep your torso straight and avoid leaning to the side as you lift your leg. This ensures that the target muscles are properly engaged.

Using Momentum: Focus on a slow and controlled lift, avoiding the temptation to swing your leg.

Allowing the Hips to Rotate: Keep your hips squared and stable to fully engage the glutes and hip abductors.

Breathing

Inhale: As you prepare to lift your leg.

Exhale: As you raise your leg to the top of the movement.

Inhale: As you slowly lower your leg back to the starting position.

By following these detailed instructions and maintaining proper form, you'll effectively target your hip abductors, improve your balance, and build strength in your lower body. Consistent practice with this exercise will contribute to better overall lower body stability and function.on.