Top 10 Exercises to Perform with Ankle Straps

Ankle straps are a great tool to add to your lower body workouts. They help you focus on muscles like the glutes, hamstrings, and quads by adding more range of motion and resistance. Whether you're new to the gym or already experienced, these exercises can help make your workouts even better.

Why Adding Variety To Your Workout Matters

Adding variety with tools like ankle straps keeps your workouts fun and helps avoid getting stuck in a routine. Changing exercises means you work different muscles, which helps you get stronger and see more progress. Let’s dive into the top 10 ankle strap exercises that will keep you motivated and help you get the most out of your workouts.

Benefits Of Using Ankle Straps

Ankle straps help you target specific muscles like your hamstrings, glutes, and quads. They also improve your range of motion, which makes your workouts more effective without putting too much stress on your joints. They’re perfect for helping you tone, strengthen, and stabilise your lower body.

Looking to elevate your fitness routine? Our Ultimate Guide to Ankle Straps for Gym Workouts covers their benefits and how to use them effectively for lower body strength.

1. Cable Kickbacks

 

Cable kickbacks are great for strengthening and toning the glutes. This exercise uses a cable machine to keep tension on your muscles, which helps you get a firm, lifted look.

How to Perform:

1. Attach the ankle strap to a low cable machine.
2. Stand facing the machine, and kick one leg backward while keeping it straight.
3. Squeeze your glutes at the top, and lower the leg slowly.

Exercise Benefits: This exercise works your glutes and helps shape and tone them.

2. Side Leg Raises

 

Side leg raises help strengthen your outer thighs and improve hip mobility. They’re great if you want to tone the outer thigh area and improve stability.

How to Perform:

1. Attach the ankle strap to a low cable machine.
2. Stand sideways to the machine and lift your leg outward to the side.
3. Lower it slowly back down while maintaining control.

Exercise Benefits: Strengthens the outer thighs and stabilises your hips to improve balance.

3. Standing Hip Abductions

 

Standing hip abductions work the hip abductors and glutes, adding strength and stability to your lower body.

How to Perform:

1. Attach the ankle strap to a low cable machine.
2. Stand facing away from the machine, and lift one leg out to the side.
3. Slowly bring it back down in a controlled motion.

Exercise Benefits: Strengthens the outer hip muscles, which helps stabilise your pelvis.

4. Hamstring Curls

 

Hamstring curls target the back of your legs, especially the hamstrings. This exercise helps improve flexibility and strength, which can reduce the risk of injury.

How to Perform:

1. Attach the ankle strap and stand facing the cable machine.
2. Curl your leg backward, bringing your heel towards your glutes.
3. Lower the leg slowly and repeat.

Exercise Benefits: Builds strength in the hamstrings and helps prevent injuries.

Wondering how ankle straps compare to other tools? Our Ankle Straps vs. Traditional Leg Machines: Which is Better? dives into the strengths and limitations of both options for your fitness goals.

5. Glute Bridges

 

Glute bridges are perfect for building glute strength and improving hip mobility. Adding ankle straps adds extra resistance, making the exercise even more effective.

How to Perform:

1. Attach ankle straps to a cable machine while lying on your back with knees bent.
2. Push your hips upwards and squeeze your glutes at the top.
3. Lower your hips slowly and repeat.

Exercise Benefits: Strengthens the glutes and lower back, helping with posture and core stability.

6. Inner Thigh Pulls

 

Inner thigh pulls are great for toning the inner thighs and also help with core stability.

How to Perform:

1. Stand sideways to the machine with an ankle strap attached.
2. Pull your leg inward, crossing it in front of your body.
3. Slowly return to the starting position.

Exercise Benefits: Targets the inner thigh muscles, helping tone and strengthen them.

7. Outer Thigh Pulls

 

Outer thigh pulls strengthen the outer thighs and help improve lower body balance.

How to Perform:

1. Stand facing away from the cable machine with the ankle strap attached.
2. Pull your outer leg out to the side.
3. Return to the starting position in a controlled manner.

Exercise Benefits: Balances the strength between the inner and outer thighs and helps with endurance.

8. Reverse Leg Lifts

 

 

Reverse leg lifts help strengthen your glutes and hamstrings, giving you a full lower body workout.

How to Perform:

1. Attach the ankle strap and stand facing the machine.
2. Lift one leg backward while keeping it straight.
3. Lower it slowly and repeat.

Exercise Benefits: Builds strength in the glutes and lower back, which helps with posture.

9. Standing Leg Extensions

 

Leg extensions are great for building strong quadriceps. Adding ankle straps makes the exercise more challenging.

How to Perform:

1. Attach the ankle strap to a cable machine.
2. Stand and extend your leg forward.
3. Lower it slowly back down while maintaining control.

Exercise Benefits: Strengthens the quadriceps, which helps with knee stability and mobility.

10. Seated Leg Extensions

 

Seated leg extensions focus on the quads while putting less pressure on your back. It’s a more controlled version of standing leg extensions.

How to Perform:

1. Attach the ankle straps to a cable machine.
2. Sit on a bench and slowly extend your legs forward.
3. Lower them back down in a controlled motion.

Exercise Benefits: Isolates the quadriceps, helping improve muscle tone and leg strength.

 

Tips for Success

• Warm Up First: Always warm up before starting your ankle strap workout to avoid injuries.

• Focus on Form: Proper form is key—make sure you get the movements right before adding weight.

• Progress Gradually: Start light and slowly increase the weight to stay safe.

• Mix It Up: Try different exercises to get a full lower body workout.

Looking for the perfect workout outfit? Our complete guide to gym attire will help you dress comfortably for your ankle strap sessions.

Conclusion

Adding these top 10 ankle strap exercises to your routine will give you a complete lower body workout. Focusing on different muscle groups helps keep things challenging and makes sure you don’t get stuck in a routine. Whether you want to build strength or tone your legs, ankle straps are a great tool to help you reach your goals.

 

FAQs

1. Can I perform these exercises without a cable machine?

Yes, you can use resistance bands instead of a cable machine for many of these exercises.

2. How often should I do ankle strap exercises?

Aim for 2-3 times per week to effectively target the lower body without overtraining.

3. Are ankle strap exercises suitable for beginners?

Yes, they are! Just start with lighter resistance and focus on good form.

4. Will these exercises help build muscle?

Yes, these exercises are great for building muscle strength and tone, especially in the glutes, hamstrings, and quads.

5. What type of ankle straps should I buy?

Look for padded ankle straps that are adjustable and sturdy for comfort and support during your workouts.