To set up for a one leg lying cable knee raise,get a flat bench and place it length ways about 3 feet in front of a low pulley cable machine.

Attach ankle straps to the pulley and set the desired weight.

Face the cable machine and place the ankle strap around one of your ankles.

Sit on the bench facing the cable machine with your buttocks at the end of the bench.

Lay back on the bench, grasping the other end of the bench above your head for support.

Pull the knee up slightly to take the weight off the stack. Slowly pull your knee up as high as you can.

Pause, then slowly lower back to the starting position.

Do not let the weight touch the stack at all during the set.

Exercise Tips:

Increase intensity by slowing the movement down and pausing for longer at the top of the exercise.