Hip flexion pulley

Purpose of the exercise

Focuses on strengthening the hip flexors (including iliopsoas and rectus femoris), with additional activation of the core and hip stabilisers. Improves active hip flexion, running and sprinting mechanics and control during dynamic movements. Important for lifting the leg during running, sprinting and stair climbing.

Supplies

• Pulley/cable machine

• Ankle strap or ankle cuff

• Flat surface with sufficient space

Starting position

1. Attach the ankle strap to the working leg

2. Stand upright with your back to the pulley

3. Stand stable on the standing leg

4. Working leg is slightly behind the body

5. Torso upright and core tightened

6. Hold support on the machine for balance if necessary

Implementation

1. Move the working leg forward and up in a controlled manner

2. Lift the leg to a comfortable height

3. Keep pelvis and trunk stable

4. Actively tighten the hip flexors

5. Let the leg return slowly and in a controlled manner

6. Maintain tension throughout movement

7. Repeat controlled and switch legs

Points of interest

✓ Movement comes from the hip, not through the torso
✓ Keep pelvis neutral and stable
✓ Core tightened throughout the exercise
✓ Move in a controlled manner without momentum
✓ Breathe calmly and evenly

✗ Sitting back
✗ Excessive pelvic tilt
✗ Too much movement without control
✗ Swinging the leg
✗ Ignoring pain in hip or lower back

When this exercise?

Hip flexion pulley is used to improve hip flexor strength and control, both within rehabilitation and performance training. The exercise is relevant for complaints or weakness around the hip, groin or lower back, and is often used to optimise running and sprint mechanics.

In addition, the exercise can be used as a supplementary exercise for athletes who need to actively lift the leg repeatedly, such as in running, football and athletics. Due to the easily controllable cable resistance, the exercise can be used in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.