How to Use Ankle Straps for Cable Glute Exercises (Best Moves + Form Tips)

Wondering how people do those cable kickbacks and side leg raises? It all comes down to one simple piece of gear: an ankle strap. Wrap it around your ankle, clip it to a low pulley, and the cable machine becomes one of the best glute tools in the gym.

Here's how to use ankle straps on a cable machine, plus the best ankle strap exercises for glutes, form cues, common mistakes, and a sample workout.

Why Use Ankle Straps for Glute Work?

Squats, hip thrusts, and RDLs are great, but an ankle strap lets the cable pull on your leg from any angle, so you can load moves like kickbacks (leg straight back) and hip abduction (leg out to the side). The cable keeps tension on the muscle through the whole rep, and the weight stack makes it easy to start light and add a little at a time.

How to Put On and Attach an Ankle Strap

Getting set up takes about 30 seconds:

1. Set the pulley low. For almost every glute exercise in this post, move the pulley to the lowest setting.
2. Wrap the strap above your ankle bone. Padded side in, snug enough that it won't slide over your heel but still comfortable.
3. Point the D-ring toward the machine. For kickbacks that's the front of your ankle; for abductions, the inside.
4. Clip in. Hook the cable's carabiner through the D-ring and make sure the gate is fully closed.
5. Step back to take up slack so the cable has light tension before your first rep.

Re-check the Velcro between sets.

The Best Ankle Strap Exercises for Glutes

Start lighter than you think. A slow, clean rep beats a heavy swing. Do all reps on one leg, then switch.

1. Cable Kickback

The classic. Face the machine with the strap on your working ankle.

• Hinge forward slightly at the hips and hold the frame with both hands.
• Keep a soft bend in your knee and drive your heel straight back.
• Stop when your leg is about in line with your body or slightly behind it. Squeeze your glute for a second.
• Lower slowly. Don't let the cable yank your leg forward.

Cue: Think "push the wall behind you away with your heel," not "kick as high as you can."

2. Standing Cable Hip Abduction

A go-to for the side of your glutes. Stand sideways to the machine with the strap on the ankle farther from the machine, so the cable crosses in front of your standing leg.

• Stand tall with a slight bend in your standing knee.
• Lift your leg out to the side, leading with your heel, toes pointing forward or slightly down.
• Pause, then lower with control.

Cue: Keep your torso still. If you have to lean away from the machine to lift your leg, the weight is too heavy.

3. Standing Hip Extension (Straight-Leg)

Like a kickback, but with your torso more upright and your leg almost straight.

• Face the machine, hold the frame, and lean forward just a little.
• Sweep your nearly straight leg back from the hip, squeeze, and return slowly.

Cue: Move from the hip. Your knee angle shouldn't change much at all.

4. Donkey Kickback (Quadruped Cable Kickback)

A kickback from your hands and knees. No balance needed, so it's a great way to learn the movement.

• Set up on all fours facing the machine (a mat helps), strap on the working ankle.
• Keep your knee bent at about 90 degrees and press the sole of your foot up toward the ceiling.
• Stop when your thigh is level with your back. Lower slowly.

Cue: Keep your back flat like a tabletop. Your lower back shouldn't sag or arch as your leg comes up.

5. Cable Fire Hydrant

Also from all fours, but the leg goes out to the side. Set up sideways to the machine with the strap on the ankle farther from it.

• Keep your knee bent and lift it out to the side, away from the machine.
• Raise it only as high as you can without tipping your hips.
• Pause, then lower with control.

Cue: Hips stay square to the floor the whole time.

6. Standing Cable Leg Curl

This one's mostly hamstrings, but it pairs well with glute work. Face the machine with the strap on your working ankle.

• Stand tall holding the frame and curl your heel toward your glute.
• Lower slowly until your leg is straight.

Cue: Your knee stays pointed at the floor. If your thigh swings forward, lighten the weight.

7. Cable Diagonal Kickback

A mix of a kickback and abduction that hits the glutes from a slightly different angle.

• Set up like a regular kickback.
• Drive your leg back and out at about 45 degrees, squeeze, and return slowly.

Cue: Keep your toes pointed forward or slightly out. Don't rotate your hips to cheat the angle.

Common Mistakes (and Easy Fixes)

• Going too heavy. If you can't pause for a second at the top of each rep, drop the weight.
• Swinging the leg. Momentum takes the work away from your glutes. Slow down on the way up and the way down.
• Arching your lower back. On kickbacks, stop when your leg is about in line with your body. Going higher usually means your back is doing the lifting. Keep your ribs down and your abs braced.
• Leaning or twisting. On abductions and fire hydrants, your torso and hips should stay square. Leaning is a sign the weight is too heavy.
• A loose or twisted strap. Re-wrap it just above the ankle bone with the D-ring facing the pull.
• Rushing the negative. Let the leg return slowly instead of letting the stack slam.

Sample Cable Glute Workout

Run this as a glute day, or use the cable moves as a finisher after squats or deadlifts. Rest about 60 seconds between sets.

When you can hit the top of the rep range on every set with a clean pause at the top, move the pin down one plate.

If your grip gives out on the RDLs before your glutes and hamstrings do, lifting straps can help. Not sure whether you need straps or wraps? Read Lifting Straps vs Wrist Wraps.

Single vs Pair: Which Should You Get?

Our ankle straps come as a Single ($9.99) or a Pair ($19.98).

• Get a single if you'll do one leg at a time, which covers every exercise in this post. You just move the strap to the other ankle when you switch sides.
• Get a pair if you want to skip re-strapping. Wear one on each ankle and just move the clip when you switch legs. It's also handy for training partners.

Every Bay Gear Co. ankle strap has a steel buckle with a D-ring for clipping in, 100% nylon webbing, an adjustable Velcro closure, neoprene padding on the inside, and an embossed label. Pick your color:

• Black
• Pink
• Galaxy
• OD Green
• Tactical Hawaiian

Frequently Asked Questions

How do you use ankle straps on a cable machine?

Set the pulley to its lowest position, wrap the strap snugly just above your ankle bone, turn the D-ring toward the machine, and clip the cable's carabiner to it. Step back to take up slack, hold the frame for balance, and do all your reps on one leg before switching.

What are the best ankle strap exercises for glutes?

Cable kickbacks, standing hip abductions, donkey kickbacks, fire hydrants, and diagonal kickbacks. Mix a straight-back move with an out-to-the-side move to hit your glutes from different angles.

How much weight should I use for cable kickbacks?

Start light. Use a weight you can control through every rep with a one-second squeeze at the top and no lower-back arch or swinging. Add weight only when your form stays the same.

Do I need one ankle strap or two?

One is enough for every exercise in this post since you train one leg at a time. A pair saves you from re-strapping between sides.

Veteran-Owned, Made for Leg Day

Bay Gear Co. is a veteran-owned company started in 2017 at Camp Lejeune by Marine veteran Brian Young, and we're now based in Sebastian, Florida.

Get Your Ankle Straps

Ready to hit the cable machine? Shop Bay Gear Co. ankle straps as a single for $9.99 or a pair for $19.98, in Black, Pink, Galaxy, OD Green, or Tactical Hawaiian.

Free shipping on orders $49+, orders placed by 3 PM ET ship the same day, and unused items can be returned within 30 days.