12 Best Workouts With Ankle Straps: Booty Cable Exercises

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12 Best Workouts With Ankle Straps: Booty Cable Exercises

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 that squats are the key to getting a bigger butt. However, the truth is that squats are quad-dominant exercises. They do focus on the glutes, but they come secondary to quads. 

If you aim to get a bigger butt, you need to perform exercises that specifically target your glutes. And to do that, you might want to consider using that cable ankle strap in your gym.

If you are not aware of the benefits of incorporating ankle straps into your workout routine, this article is all you need to read! Performing lower body workouts using ankle straps can be highly beneficial for 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. 

While you may perform these lower body exercises with resistance bands, you are likely to 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 side is attached to the ankle machine. You can use them to perform unilateral or single-legged exercises. However, you need to have exceptional core strength to perform this exercise. This is due to the movement’s head, neck, back, and hips alignment. 

If you feel any hyperflexion in your lower body while exercising, it's better to perform core strengthening exercises like crunches and then return to ankle straps. Here are some beginner steps that can guide you on how to use ankle strap for the gym properly:

  • Find a cable and adjust it.
  • Wrap the ankle strap for the gym around your ankle.
  • Attach the other side of the ankle wrap to the cable pulley.
  • Grab support of the cable tower and pull your leg to perform the specific exercise.

Bodylastics explain in their video how you can use ankle straps effectively and adequately to work on your lower body. 

12 Cable Ankle Strap Exercises

1. Cable Straight Leg Hip Flexions

Muscles worked: Quads, hip flexors, glutes.

  • Set the cable to the lowest setting and wrap the ankle strap around one ankle.
  • Keep your feet together and stand with your back facing towards the machine.
  • Keeping your leg straight, lift it 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.

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2. Cable Inner Thigh Pulls

Muscles worked: Adductors, glutes

  • Keep the cable setting at the bottom level.
  • 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 any rest, complete all other repetitions. 
  • Complete 12 reps, then commence with the other leg.

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.
  • Commence with the other leg, completing the same number of reps.

4. Cable 45-degree Kickbacks

Muscles worked: Glutes, hamstrings.

  • Adjust the padding and set 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, VMO

  • Keep the setting of the cable halfway up.
  • Stand facing a few feet away from the machine. 
  • Wrap the ankle straps to one of your legs.
  • It would be best if you hold onto something for stability.
  • Start with your feet together, then bend your working leg to create a 90-degree angle.
  • Descend to the starting position contracting your quads and VMOs.
  • 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 to the lowest, stand facing the cable and wrap the ankle strap for the gym to one of your legs. 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

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7. Cable Lying Down Hamstring Curls

Muscles worked: Hamstrings, glutes.

  • Since it involves you lying down, you can either lay down on the floor or a bench. You need to ensure to be 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 butt. 
  • Slowly return.

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 the working leg to get in a reversed lunge position. 
  • At this point, you'll be bending both your leg and be lowered to the ground.
  • Make sure to keep your chest upright.
  • Return to the starting position. 
  • Do 10 reps on one side.
  • Switch to the other leg.

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 out 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. To perform this exercise to utmost perfection, try Ankle straps by DMoose.
  • Place your feet at the width of your hips and lower your body down into the position of 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. 
Ankle Straps for Cable Machine

Strong, toned, and sculpted legs are what we all desire, but what to do when traditional&nbs...

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 back directly. 
  • Make sure it doesn't compromise your hip position. Squeeze your glutes at the top. 
  • Slowly lower your foot back.
  • Complete 10 reps on each side.  

Conclusion

The ankle strap is an exceptional piece of equipment that can help you increase your glutes’ size and strength and enhance mobility and flexibility. The booty cable workouts like kickbacks, leg extensions, and abductions can help you achieve your fitness goal of having that perfect butt. 

Reading List 

Gain Lean Muscles: Workout, Nutrition Plan & More

Post Workout Nutrition What To Eat After Working Out

Maximize Your Post-Workout Benefits with These 10 Tips

How to Get Six-Pack Abs Fast

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