We all have been at a point where we wore a pretty dress, stood in front of a mirror, and turned around to check our backside. But all it stimulated was insecurity, which screamed to pull off some more squats in the gym tomorrow, right? Wrong!
Most of you believe squats are the key to getting a bigger butt. However, the truth is that squats are quad-dominant exercises. They focus on the glutes, but they come secondary to quads. Therefore, in order to get a bigger butt, you must perform exercises targeting your glutes. And to do that, you might want to consider using a cable ankle strap in your gym.
If you are unaware of the benefits of incorporating ankle straps into your workout routine, this article is all you need to read!
Related Article: Why Ankle Straps Are the Best Choice for Lower Body Perfection
How to Use Ankle Straps
Performing lower-body workouts using ankle straps can benefit your lower body. Ankle strap workouts help enhance your lower body parts' strength, size, and definition.
These exercises also increase your stamina, reduce the chances of neck, back, and ankle pain, and sculpt your lower body to perfection. You can also add Post Workout Supplements to your routine to prevent the aches you might have.
While you may perform these lower body exercises with resistance bands, you will likely limit your movements. The bands keep you restricted to specific lengths and resistance levels.
Ankle straps are wrapped around the ankle on one side while the other is attached to the cable machine. You can use them to perform unilateral or single-legged exercises. If you feel any hyperflexion in your lower body while exercising, performing core strengthening exercises like crunches and then returning to ankle straps is better.
Here are some beginner steps that can guide you on how to use ankle straps for the gym properly:
- Find a cable and adjust it according to your preferences.
- Wrap the ankle strap for the gym around your ankle.
- Attach the other side of the ankle wrap to the cable pulley.
- Grab the support of the cable tower and pull your leg to perform the specific exercise.
12 Cable Ankle Strap Exercises
Unlock a world of lower body strength and sculpted legs with these 12 cable ankle strap exercises. Designed to target and tone your glutes, hamstrings, and quads, these exercises will take your leg day routine to new heights.
Strap on those ankle attachments, step into the cable machine and get ready to unleash the power of resistance training.
1. Cable Straight Leg Hip Flexions
Muscles worked: Quads, hip flexors, glutes.
- Set the cable to the lowest setting and wrap the ankle straps around one ankle.
- Keep your feet together and stand with your back facing toward the machine.
- Keeping your leg straight, lift one off the ground.
- Keeping your glutes engaged, lift it till it makes a 45-degree angle with the ground. Then hold it for a second.
- Slowly return to the beginning position and complete 12 reps.
- Repeat on the other leg for the desired number of reps.
2. Cable Inner Thigh Pulls
Muscles worked: Adductors, glutes
- Keep the cable setting at the lowest settling.
- Stand beside the weight rack and attach the ankle strap to the leg close to the pulley.
- Keeping your leg straight, pull your leg straight across and in front of the other leg.
- Make sure you do not bend the working leg. You should feel a stretch in your inner thigh.After you've reached the farthest point, hold it there for a second.
- Return to the initial position, and without giving your leg rest, complete all other repetitions.
Related Article: Here's Why Ankle Straps for Cable Machine Are the Best Choice for Lower Body Perfection
3. Cable Hip Abductions
Muscles worked: Glutes, lateral quad muscles.
- Set the cable to the lowest level and stand at the side of the machine.
- Attach the ankle strap to the leg that isn't close to the machine. You can gain support by holding on to the cable tower.
- Without bending your leg, lift it and stretch it out to the side, making a 45-degree angle.
- Your side glute should feel a good contraction at this point.
- Revert to the starting position and complete 12 reps without stopping in between.
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4. Cable 45-Degree Kickbacks
Muscles worked: Glutes, hamstrings.
- Adjust the padding and set the accurate weight on the machine.
- Stand facing the cable, raise your left leg, and adjust the padding.
- Stand up, hold the bar, and bend the left knee slightly to start.
- Slowly push the left leg back and keep going back to create a 45-degree angle. At this point, you should feel a good contraction in your top glute.
- Then reverse to the starting position and repeat with the right leg.
- Complete 12 reps on each leg.
5. Cable Standing Leg Extensions
Muscles worked: Quads
- Keep the setting of the cable halfway up.
- Stand facing a few feet away from the machine.
- Wrap the ankle straps around one of your legs and hold onto something for stability.
- Start with your keep together, then bend your leg to create a 90-degree angle.
- Descend to the starting position contracting your quads.Instantly start with the next rep without letting your feet touch the ground.
- Complete 12 reps with one leg, then switch to the other one.
6. Cable Standing Hamstring Curls
Muscles worked: Hamstrings, glutes.
- Keep the cable setting at the lowest, stand facing the cable machine, and wrap the ankle strap around one of your ankles. Ankle straps by DMoose are an excellent choice as they are anti-slip, highly adjustable, and lightweight.
- Hold onto the cable tower to stabilize yourself.
- Now bend your knee towards your hips to create a 90-degree angle. It would be best to contract your hamstrings while you perform the curl.
- Go slow throughout the exercise to make the most out of it.
- Complete 12 reps with one leg, then shift to the other one.
Ankle Straps for Cable Machine
Maximize lower body strength using DMoose ankle straps for cable machines. Enhance your performance with durable, versatile, and comfortable gear for more effective workouts.
7. Cable Lying Down Hamstring Curls
Muscles worked: Hamstrings, glutes.
- Since it involves you lying down, you can lie on a yoga mat or a bench. You need to ensure that you are far enough to straighten out your legs.
- Set the cable setting to the lowest.
- Attach the ankle straps and lie facing down.
- Start with your legs straight, then bend them towards your glutes
- Slowly return and repeat as desired
8. Cable Reverse Lunges
Muscles worked: Glutes, quads, adductors, calves.
- Set the cable to the bottom and attach the ankle straps to your leg.
- Stand facing the machine with your feet hip-width apart.
- With your core engaged, step back to the working leg to reach a reversed lunge position. At this point, you'll be bending both your leg and being lowered to the ground.
- Return to the starting position.
- Do 10 reps on one side before switching to the other side.
9. Cable Lateral Lunges
Muscles worked: Glutes, quads, adductors, calves.
- Set the cable to the bottom, attach the ankle straps for the gym, and stand at the side of the machine.
- The attached leg should be away from the machine. Stretch your attached leg wide in a lateral lunge with an embraced core.
- The other leg should remain straight while you lower yourself in a lunge. Hinge your hips backward.
- Come back to standing straight before going into another side lunge.
- Complete 10 reps on each side.
10. Cable Squats
Muscles worked: Hamstrings, glutes.
- Attach the ankle strap to the bottom of the cable.
- Place your feet at the width of your hips and lower your body down into a squat.
- Make sure not to drop your hips down, hinge them back, and lower yourself till your thighs are parallel to the ground.
- Slowly revert to the initial position.
- Complete 10 reps.
Related Article: Strong Glutes - 8-Week Booty Burner Workout
11. Single-Leg Mountain Climbers
Muscles worked: Glutes, hamstrings, abs
- Attach the ankle wrap to the bottom of the cable.
- Lower yourself down on your fours. Now you should shift the weight of your body to your arms and toes.
- Lift your right leg to pull it forward towards your elbow.
- Slowly pull it back to the starting point.
- Complete 2 reps on your right leg, then switch to your left leg.
12. Cable Donkey Kick
Muscles worked: Glutes, quads.
- Wrap the ankle strap to your leg and attach it to the bottom of the pulley.
- Brace your core, hold the cable and tower, and bend your leg to go directly back.
- Make sure it doesn't compromise your hip position. Squeeze your glutes at the top.
- Slowly lower your foot back down.
- Complete 10 reps on each side.
Conclusion
In summary, these 12 cable ankle strap exercises present an efficient pathway to sculpting a firmer, stronger booty. Implementing these movements into your fitness regimen can stimulate growth and strength in your glutes, transforming them over time. The versatility of the ankle strap affords an array of exercises, allowing you to challenge your muscles and push your boundaries.
For a superior workout experience, we recommend the Dmoose Ankle Straps - crafted for durability, comfort, and optimal performance. These straps are the perfect companion in your journey towards a fitter, stronger you.
Remember, progress takes time and consistency is key. Stay patient, keep up with your workouts, and you'll gradually see the results you desire. Here's to a healthier, stronger you, one workout at a time with Dmoose Ankle Straps!
Reading List
Article Sources
- Jeon, In-cheol, et al. "Ankle-Dorsiflexion Range of Motion After Ankle Self-Stretching Using a Strap." Journal of Athletic Training, vol. 50, no. 12, Dec. 2015, pp. 1226-32. PubMed Central, https://doi.org/10.4085/1062-6050-51.1.01.
- "Why Seniors Need Lower Body Strength Training - For Therapists." HUR USA - FOR LIFELONG STRENGTH, 25 Oct. 2017, https://www.hurusa.com/why-seniors-need-lower-body-strength-training-for-therapists/.
- Wilkerson, Gary B. "Biomechanical and Neuromuscular Effects of Ankle Taping and Bracing." Journal of Athletic Training, vol. 37, no. 4, 2002, pp. 436-45. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164375/.
