Smart Workout Diary

Cable Knee Raise Supine

The supine cable knee raise is an abdominal exercise performed lying on your back with a cable attached to the lower legs or ankles. You draw the knees toward the torso by curling the pelvis under control, emphasizing the lower portion of the rectus abdominis while the hip flexors assist. It supports abdominal strength and controlled pelvic movement.

Demonstration

Cable Knee Raise Supine — demonstration 1
Cable Knee Raise Supine — demonstration 2

Instructions

  1. Set the cable low and attach ankle straps or a secure lower-leg attachment. Select a light load that you can control without pulling your lower back off the floor.
  2. Lie supine facing the cable machine, with the cable running toward your feet. Attach the straps, place your arms by your sides, and begin with knees bent and heels close to the floor.
  3. Brace your abdomen and keep your ribs down. Exhale as you draw your knees toward your chest and gently curl your pelvis off the floor.
  4. Pause briefly when the knees are close to the torso, avoiding a hard pull with the hips or momentum.
  5. Lower slowly until the pelvis returns to the floor and the knees reach the starting position. Keep tension controlled and repeat without arching the lower back.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Prioritize pelvic curl: bring the pelvis toward the ribs rather than only lifting the thighs with the hip flexors.
  2. Use a modest load: excessive cable resistance often causes swinging or an arched lower back.
  3. Control the return: let the knees travel away slowly; do not allow the cable stack to pull you back abruptly.
  4. Breathe deliberately: exhale during the curl and inhale as you return with control.
Exercise library