Smart Workout Diary

Cable Single-Leg Knee Raise

The cable single-leg knee raise is a standing hip-flexion exercise performed with a low cable attached to one ankle. It primarily trains the lower abdominals and hip flexors while challenging balance and pelvic control. It can support core strength, controlled leg-drive mechanics, and single-leg stability.

Demonstration

Cable Single-Leg Knee Raise — demonstration 1
Cable Single-Leg Knee Raise — demonstration 2

Instructions

  1. Set a cable pulley to its lowest position and attach the ankle cuff securely to one ankle. Select a light load that you can control without leaning.
  2. Stand facing the machine far enough away to create gentle cable tension. Hold the frame lightly if needed, stand tall on the free leg, and keep the working leg slightly behind you.
  3. Brace your abdomen and keep your ribs stacked over your pelvis. Maintain a small, natural bend in the supporting knee.
  4. Exhale as you draw the working knee forward and upward by flexing the hip, stopping around hip height or before your pelvis begins to tip or rotate.
  5. Lower slowly to the start under cable control without swinging the leg or letting the weight stack slam. Complete the repetitions, then switch sides.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a light load first. The cable should add resistance without pulling your pelvis out of position.
  2. Keep the torso tall and avoid leaning backward to lift the knee higher.
  3. Move smoothly. Pause briefly at the top, then control the return rather than letting the cable pull the leg back.
  4. Use light hand support on the machine if balance limits your ability to keep the pelvis level.
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