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Elevate Your Lower Body Workouts With Ankle Straps — Benefits, Uses & Exercises

Unleash new levels of strength and versatility as you explore the benefits, various uses, and effective exercises to sculpt your legs, and glutes using ankle straps.

Joe Wilson
Elevate Your Lower Body Workouts With Ankle Straps — Benefits, Uses & Exercises
Table Of Contents

Strap in, fitness enthusiasts! It's time to add a twist to your regular lower-body workout routine. Guess what we're talking about? Ankle straps! Now, you might be wondering why these simple-looking accessories can be a game-changer in your fitness journey. Well, let's dive deeper into the world of ankle straps.

Ankle straps are like the secret ingredient in your grandma's famous recipe - small but mighty! They not only add versatility to your workouts but also target those stubborn muscles that are often overlooked during conventional exercises.

Specially designed for lower body training, they can enhance strength, balance, and endurance. Sounds intriguing, right? Let's explore more about ankle straps' benefits, uses, and exercises and how they can take your fitness game up a notch. Buckle up for an exciting ride to fitness town!

What Are Ankle Straps?

Ankle straps are a gym accessory designed to help enhance lower-body workouts. They are typically padded for comfort and attach securely around the ankles, often featuring a hook on the back or side that can be connected to a cable pulley machine.

These straps are great for toning leg and abdominal muscles, targeting areas such as the calf, lower leg, lower body, and glutes. They are effective in strengthening and conditioning these muscles and can be used for both strength and cardio workouts.

Also known as ankle cuffs, these straps can be used in various exercises for more defined legs, hips, thighs, and glutes. Despite their name suggesting otherwise, their use isn't limited to just your ankles. They can also be used in other exercises for a more versatile workout routine

"Ankle straps are an essential accessory for any fitness enthusiast's gym kit. They enhance your ability to focus on your glutes and hamstrings, adding extra intensity and payoff to your lower body exercises."

Bret Contreras (Ph.D., CSCS)

Why Is Toning the Lower Body Important?

Toning the lower body is essential for several reasons. Lower body workouts, such as those involving ankle straps, can significantly improve your mood and promote happiness, as exercise is a natural mood booster. A strong lower body can help enhance posture, prevent injuries, and make daily activities like walking, running, or jumping easier. These muscles create a sturdy foundation that helps create resistance, contributing to overall bodily strength.

Building lower body strength can increase endurance, mobility, and overall quality of life. Toning exercises, particularly those targeting the legs, can also boost metabolism since bigger muscles require more energy to move.

Lastly, an effective lower body routine can also strengthen other areas of your workout and reduce the risk of injury. A well-developed lower body allows you to exert maximum force in minimal time, making you faster and stronger. It also protects your knees, hips, and back from injury.

Benefits of Ankle Straps

Benefits of Ankle Straps

You may have seen them in the gym or on the street - those small but mighty ankle straps helping fitness enthusiasts take their game to the next level. And while they may look simple, don't underestimate the benefits they bring to your workouts.

They can help you create resistance, build muscle in key areas like your glutes and legs, and improve your overall stability and balance. By targeting those hard-to-reach muscles, ankle straps can enhance the effectiveness of your exercises and give you a greater sense of control during your movements.

Down below are some of the ankle straps benefits:

Add Resistance to Targeted Muscles

Ankle straps are an instrumental fitness tool that adds resistance to specific muscle groups during workouts. Attaching these straps around your ankles and connecting them to a machine such as a cable pulley can create additional tension and challenge for muscles like the glutes and hamstrings.

This added resistance makes your muscles work harder during each exercise, increasing strength, tone, and definition in the targeted areas. In essence, ankle straps provide a simple yet effective way to intensify your lower body workouts and boost the effectiveness of your fitness routine.

Maximize Training Efficiency

They allow you to focus on specific muscle groups in your lower body, such as the glutes and hamstrings, enhancing the effectiveness of your workouts. By adding resistance to your movements, ankle straps force these muscles to work harder, helping you achieve better results in less time.

This targeted approach enhances your workout efficiency and promotes muscle growth and definition, making ankle straps a valuable tool for anyone looking to optimize their lower body training.

Help Sculpt Your Lower Body to Perfection

Ankle straps allow you to focus on specific muscles, such as the glutes, hamstrings, and calves. Adding resistance to your movements forces these muscles to work harder, increasing strength, tone, and definition. The result is a sculpted lower body with enhanced muscle definition and shape.

Moreover, they allow for a wide range of exercises, meaning you can constantly challenge your muscles in new ways to avoid plateaus and keep progressing toward your fitness goals. In essence, ankle straps are a key accessory in your fitness arsenal for creating a well-sculpted lower body.

Perform Various Exercises

The versatility of ankle straps allows for a wide range of exercises that can effectively target different muscle groups in your lower body. For instance, you can perform cable glute kickbacks to work your glutes or use them for cable leg lateral lifts to target your outer thighs and hips. 

Ankle straps are also great for exercises like standing leg curls and cable hip abduction, focusing on your hamstrings and hip muscles respectively. 

Moreover, you can even use them during core workouts for exercises like hanging leg raises, adding an extra layer of intensity and challenge. This variety keeps your workouts interesting and engaging and ensures a comprehensive lower-body workout, helping you build strength and definition across multiple muscle groups.

Related Article: Why Ankle Straps Are the Best Choice for Lower Body Perfection

How to Use Ankle Straps Properly?

Using ankle straps correctly is crucial to maximize the benefits of your lower body exercises. Here's how to utilize ankle straps appropriately:

  • Fasten the strap securely around your ankle. It should be tight enough to stay in place but not so tight that it's uncomfortable.
  • Position the strap just above your ankle bone.
  • Connect the opposite end of the strap to your cable machine or resistance band.

As you've mastered the correct usage of ankle straps, let’s explore a variety of exercises that will effectively tone your glutes, core, and other areas.

Best Ankle Strap Exercises

Incorporating ankle strap exercises into your routine is the way to go if you're targeting your lower body muscles. Not only do these exercises work to strengthen your ankles, but they also help tone and sculpt your calves, hamstrings, and glutes.

Various exercises will challenge you and leave you feeling the burn, from ankle strap lateral lunges to ankle strap kickbacks. These exercises are performed using the cable machine and its attachments.

DMoose Cable Machine Attachments allow you to get the most out of your exercises by offering a full range of attachments to keep your upper body engaged. Perfect for targeting your triceps, biceps, and back muscles, these attachments are made with solid steel and polished chrome finish to withstand up to 880 lbs of resistance!

Plus, the rubber grips ensure a comfortable and secure hold, giving you the confidence to push yourself to the limit every time you hit the gym.

Cable Hip Abduction

Cable Hip Abduction

Cable hip abduction is a gym workout that primarily targets the quadriceps but also works on the muscles of the hips, glutes, and outer thighs. The exercise involves standing sideways on a low pulley machine with an ankle cuff attached to your far ankle.

Here's How to Perform It:

  • Adjust the cable to the lowest setting and position yourself beside the machine.
  • Fasten the ankle strap to the leg that's furthest from the machine.
  • You can use the cable tower for balance and support.
  • Keep your leg straight, elevate it, and extend it out to the side until it forms a 45-degree angle.
  • At this point, you should feel a noticeable contraction in your side glute.
  • Return to the initial position and perform a set of 12 repetitions without pause in between.

Cable Kickbacks

Cable Kickbacks

The cable glute exercise is key for sculpting your lower body, and one of the most effective workouts for enhancing your body strength and reinforcing underdeveloped glutes is cable kickbacks.

Here's How to Perform It:

  • Secure a strap around your ankles and adjust the cable pulley to a low level.
  • Position yourself facing the machine, holding onto it for balance with your arm.
  • Extend the leg with the weight attached to it backward.
  • Pause for a moment at the peak of the movement before gently bringing the leg back to the starting position.
  • Perform 15 repetitions on each leg or as many as you're comfortable with.

Straight Leg Hip Flexions

Straight Leg Hip Flexions

Straight leg hip flexions are a type of resistance exercise that primarily targets the hip flexors, including the iliopsoas muscle group. This exercise also engages secondary muscles such as the abs, quads, and lower back.

Here's How to Perform It:

  • Adjust the cable to its minimum level and secure the ankle straps around one of your ankles.
  • Position yourself with your feet together and your back towards the machine.
  • Lift one leg off the ground, keeping it straight.
  • Engage your glutes and elevate your lifted leg until it forms a 45-degree angle with the floor.
  • Maintain this position for a brief moment.
  • Gradually return to the starting position and perform 12 repetitions.
  • Carry out the same steps with the other leg for your preferred number of reps.

45-Degree Kickbacks

45-Degree Kickbacks

It is an effective lower body exercise that primarily targets the glutes, specifically the gluteus maximus. They also engage the hamstrings and lower back to a lesser extent.

Here's How to Perform It:

  • Modify the padding and adjust the appropriate weight on the machine.
  • Position yourself facing the cable, lift your left leg, and adjust the padding accordingly.
  • Stand upright, grasp the bar, and slightly bend your left knee to initiate the movement.
  • Gradually push your left leg backward until it forms a 45-degree angle. You should feel a substantial contraction in your upper glute at this stage.
  • Return to the initial position and repeat the process with your right leg.
  • Finish a set of 12 repetitions for each leg.

Cable Lying Down Hamstring Curls

This exercise is excellent for strengthening the hamstrings and improving lower body flexibility and stability. It can also aid in injury prevention, as strong hamstrings can support the knees and lower back

Here's How to Perform It:

  • Lie down on a yoga mat or a bench for comfort.
  • Make sure you have sufficient space to fully extend your legs.
  • Adjust the cable machine to its lowest setting.
  • Fasten the ankle straps, then lie down with your face towards the floor.
  • Begin with your legs fully extended, then bend them toward your glutes.
  • Gradually revert back to the original position and replicate the movement as many times as you wish.

Cable Lateral Lunges

Cable Lateral Lunges

Cable lateral lunges are a dynamic lower-body exercise that primarily targets the glutes, quadriceps, and hamstrings. They also engage the adductors (inner thigh muscles), abductors (outer hip muscles), and core muscles for stability.

Here's How to Perform It:

  • Adjust the cable to the lowest setting, fasten the ankle straps, and position yourself sideways next to the machine.
  • The leg with the strap should be on the side furthest from the machine.
  • With a braced core, extend your strapped leg wide in a side lunge.
  • Keep the other leg straight as you lower yourself into the lunge while pushing your hips backward.
  • Return to an upright standing position before proceeding with another side lunge.
  • Perform 10 repetitions on each side.

How to Choose the Right Ankle Straps?

When selecting an ankle strap, it's crucial to consider key features such as adjustability, the fastening system, and the quality of the fabric for optimal comfort.

  • Go for ankle straps made from robust, high-quality materials such as neoprene, nylon, or leather. These materials not only ensure a snug fit but also offer longevity.
  • Ensure that the ankle straps are adaptable and comfortably wrapped around your ankle. Multiple holes or Velcro straps can guarantee a secure fit.
  • Consider the type of workouts you intend to do with the ankle straps. For strenuous activities like heavy lifting or high-intensity exercises, ankle straps with additional padding can provide extra support and safeguard against injuries.
  • It is advisable to select ankle straps from well-known brands with a reputation for manufacturing top-notch fitness equipment.

By considering these considerations, you can find the ideal ankle straps that suit your requirements and aid in reaching your fitness objectives.

DMoose Ankle Straps

DMoose Ankle Straps

The DMoose Ankle Straps for cable machines stands as a top-tier, trustworthy product in the market. Designed with precision, DMoose Ankle Straps ensure a perfect fit around your ankles, making them an essential tool for leg training days. Their high level of adjustability guarantees a smart fit while offering maximum safety due to optimal athlete support.

These straps are remarkably lightweight and crafted from breathable neoprene material for ultimate workout comfort. The added benefit of comfortable padding safeguards your skin during rigorous workouts, and the strap's non-slip design ensures it remains securely in place.


1. How long do you wear an ankle strap?

You can wear ankle straps during cable machine workouts for effective booty and lower body workouts for as long as possible, as they're safe to use.

2. How tight should the ankle strap be?

An ankle strap for a cable machine should be tight enough to stay securely in place during your workout but not so tight that it causes discomfort or restricts circulation. The strap should fit snugly around your ankle, allowing you to move freely without it sliding up or down.

3. How do you clean an ankle strap?

Hand wash it using a damp cloth and mild detergent. After washing, allow it to air dry before using it again. Do not machine wash or dry these aggressively.

4. Do ankle straps help in running?

No, they are not used for running. However, using them strengthens your calves and hamstring, which helps in running and other activities.

The Bottom Line

Ankle straps are a versatile and effective tool for enhancing lower body workouts. They provide targeted resistance, helping to tone and strengthen key muscle groups like the glutes and hamstrings.

Adding them to your fitness routine allows you to maximize your training efficiency, sculpt your lower body to perfection, and perform a wide range of exercises, such as lateral lunges, kickbacks, hamstring curls, and many others.

Choosing high-quality, adjustable ankle straps made from durable materials will ensure comfort and longevity. With the right technique and variety of exercises, you can use ankle straps to take your fitness journey to new heights.

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Joe Wilson

Mr. Wilson is a motivated fitness instructor accomplished in helping clients of all fitness levels get into shape and achieve their health and fitness goals. Strongly believes health is a conscious lifestyle choice necessary for longevity and happiness.

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