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Lateral Leg Raises Using The Cable Machine

June 14, 2021

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Lateral leg raises using the cable machine is a great exercise for working out the gluteus medius. In ordinary life, these muscles are involved in the work indirectly. However, they give a rounded attractive shape to the upper part of the buttocks.

What muscles is this exercise targeting?

As I said before, the exercise work on the gluteus medius. It forms the upper part of the buttocks from the back from the side, and the lower part goes under the gluteus maximus. Additionally, the exercise uses the fascia lata tensor.

Lateral leg raises are not a powerful strength exercise. The gluteus medius muscle is small in size, so its training does not give a pronounced increase in muscle mass. If you need to add volume to the buttocks, you should train, first of all, the gluteus maximus muscle. The energy expenditure during the exercise is also low, which should be taken into account when training for fat burning.

The exercise gives the gluteal region the optimal shape, so to speak, “polishes” this area. The complex development of the large and medium muscles gives the lower body a tight, rounded shape, which is an important argument for girls.

The main load falls on the gluteus medius muscles

In general, the exercise is recommended for beginners and intermediate athletes. Professional athletes can use it to improve muscle development or to correct asymmetry.

Leg raises have no special contraindications. They do not involve lifting large weights and can be performed by people of all skill levels.

Exercise technique

Lateral leg raises require proper technique. Otherwise, you won’t load the target muscles in the right way and will waste time training. This is especially true if the exercise is performed without using the cable machine because in this case the trajectory of movement of the limb is not fixed.

Lateral leg raises using the cable machine

The correct exercise execution is as follows:

When doing the exercise in the pendulum machine, face it and rest your thigh on the roller. Fix the body in an upright position by grasping the special handles. If you are doing leg raises using the cable machine, stand with the opposite side to the support and secure the cable collar to the ankle of your working leg
While inhaling, move your working leg to the side to the maximum possible level. Hold at the top point for 1-2 seconds
As you exhale, lower your leg. At the bottom, you can slightly curl your working leg behind the supporting one. This is done to better stretch the working muscle and increase the range of motion
Perform the specified number of reps on one side, turn around and repeat with the other leg

Do not use inertial force while doing the exercise. Lateral leg raises should be controlled and conscious.

Typical mistakes

Do not tilt the body from the vertical position. Often, beginners lean to the opposite side of the swing to lift the leg higher. With such a technique, the exercise becomes ineffective, since the gluteus medius muscle reduces the range of motion.

The leg should be straightened throughout the exercise, and the foot should be directed forward. If you turn the foot outward, the quadriceps will take the load, if inward – the gluteus maximus muscle and hamstring. Therefore, the working leg moves strictly in the vertical plane and exclusively sideways in the direction of travel.

The inclusion of exercise in the training program

The exercise is recommended at the end of the leg and glute workout when the muscles are already tired enough with the basic exercises. In other words, the exercise is not used as the main one, but as an additional one, it fits perfectly.

Leg raises using the cable or pendulum machine are performed with light to medium weight (1-2 tiles). You should do 10-15 reps on each side in 2-3 sets. The emphasis is on the technicality of the movements.