5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (2023)

Ready to put in some work on your glutes? Cable kickbacks are a killer way to develop a stronger and more toned backside. Here’s a breakdown of the best ankle straps to get that bootie popping.

5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (1)

Ankle straps are one of my favorite tools for developing stronger glutes and improving lower body stability.

Hook them up to your local cable machine (or set of resistance bands), and pop that bootie.

Ankle straps are also great as they:

💪 Can be easily stored in your gym bag. Ankle straps are light, take up almost no room, and can be transported easily.

💪 Low-cost. Ankle straps are a cheap piece of fitness equipment that are also highly durable. The right ankle strap will last years and most cost in the $10-15 range.

💪 Versatile. They aren’t just for glute kickbacks—they can be used to strengthen adductors, improve athletic performance, core strength, knee and hip stability and so on.

Buuuuutt ankle straps are not all made the same.

When it comes to finding the right ankle straps for you and your workouts, there are some things to think about…

Fabric, strap length, D-ring positioning, where the strap sits on your foot/ankle, price and more.

Take advantage of my 30+ years of training in the gym and coaching clients and get the full low-down in this ultimate guide to the best ankle straps.

Read on, find the right ankle strap for you and your training, and make that bootie pop.

DMOOSE Fitness Ankle Straps for Cable Machines

Best overall ankle straps

One of the issues that consistently come up with ankle straps is the chafing and rubbing that happens on the ankle.

DMoose Fitness’ ankle straps reduce the chafe with a soft neoprene cuff that is easy on the skin and breathable at the same time.

(Video) 10 min Cable Workout | GLUTES | LOMI Fitness Ankle Straps for Cable Machines

DMoose makes high-quality gear, some of which I have already reviewed here, including their knee wraps and wrist wraps.

Available in eight different color combinations, and around $10 a pair (check Amazon for current availability and pricing), these ankle straps will have you kicking your butt and building those glutes in comfort.

5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (2)

IPR Fitness Flute Kickback PRO

Best ankle straps strictly for kickbacks

If you are looking for ankle straps that are going to be used *only* for kickbacks, the IPR Fitness Kickback PRO is your ankle strap of choice.

The design of the strap, which could be more realistically considered a foot strap, is very smart.

It wraps around your shoe and closes with a thick Velcro strap that makes it easy to get in and out of while still locking in when fully secured. I really like how wide the strap on the heel is as well, as it evenly distributes resistance across the heel.

  • See also: 6 Best Cable Machine Attachments for Your Home Gym

Gymgoers who fear the chafing that can happen with ankle straps will appreciate the foot-based fastening position, as the strap never makes contact with your skin, leaving you free to pound away on kickbacks without that pesky rubbing.

IPR Fitness sells these in five different colors, offer men’s or women’s sizing, and pricing varies by availability, size and the color you end up choosing (click here to see what Amazon has in stock right now).

5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (3)
5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (4)

Iron Bull Strength Padded Ankle Strap

Iron Bull Strength is one of my favorite all-time fitness equipment makers.

I swear by their hip thrust barbell pad, battling ropes, and use their elbow compression sleeves on heavy upper body lifting days.

(Video) THE 5 BEST GLUTE EXERCISES | My Top Picks For Building Your Booty!

Iron Bull’s ankle straps are made of leather and have two sturdy D-rings to snap onto your local neighborhood cable machine. A thick Velcro strap gives a proper and secure fit, and the shearling interior helps cut down on chafing and unnecessary rubbing.

In terms of pricing, they are middle of the pack, slightly more expensive than the DMoose straps but cheaper than the IPR Fitness Kickbacks at around $15 (click here for today’s pricing on Amazon).

5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (5)
5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (6)

Vishusju Fitness Leg and Ankle Cuffs

So far, all of the ankle straps we have looked at are made specifically to be wrapped around the ankle.

The Vishusju Fitness cuffs are a little more versatile.

  • See also: 5 Best Home Gym Cable Pulley Systems

They can be strapped around the ankle and also the legs, with an adjustable length of up to 28 inches. This means that the cuffs can be used instead of resistance bands for many popular glute exercises like crab walks.

Each cuff (they come in a pair) has two D-rings and a Velcro clasp to give you plenty of options for fit and resistance. The cuffs (which some reviewers use for more, ahem, adult purposes) are made of soft neoprene, which cut down on painful rubbing and chafing.

Vishusju Fitness sells these for around $14 (click here for current pricing and availability at Amazon).

5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (7)
5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (8)

FIGHTECH PRO Series Ankle Straps for Cable Machines

Best ankle straps for versatility and secure fit

FIGHTECH Pro Series straps have everything you expect from a typical ankle strap.

Soft, comfortable inner lining that takes it easy on your skin. The D-rings are rated for up to 220lbs of weight. And the straps are durable.

What sets them apart (besides the price, which I will get into in a moment), is the added foot strap that wraps under your shoe and three different attachment points.

The added D-rings give you more choice and flexibility for targeting medial, lateral and anterior muscles while the foot strap provides a superior and snug fit.

(Video) Ankle straps aren’t just for training glutes 😏

FIGHTECH’s straps are pricier, costing around $24 (check here for today’s pricing on Amazon), but reviewers consistently rave about the secure fit and comfort of these ankle straps.

5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (9)
5 Best Ankle Straps for Cable Machines (and Building Stronger Glutes) (10)

Benefits of Training with Ankle Straps for Cable Machines

Ankle straps or cuffs are a Swiss Army knife for training your lower body.

They are low in overall load and stress on your body (compared to lifting heavy weights) and you can achieve a lot of the same muscular and strength gains in your posterior chain and core.

Some of the reasons I love training with ankle straps include:

💪 Low stress.

For gymgoers and athletes who want to strengthen their lower body but don’t want to use barbells or heavy weights, ankle straps and a cable machine provide an alternative that is safer and generates less stress on the body.

Exercising with ankle straps on a cable machine is an excellent way to target the leg muscles without stressing your lower back, for example.

Whether you are training around an injury or a total beginner in the gym, ankle straps are a fantastic alternative to the big lifts.

💪 Very versatile.

For as simple as an ankle strap is—strap it around your ankle, add resistance, and off you go—it’s extremely versatile.

The number of exercises you can do with ankle straps is only limited by your imagination.

Kickbacks are the big one, obviously, but whether you want to work your hip abductors, core, do leg extensions, or target your glutes, there is an exercise with ankle straps that matches your goals in the gym.

💪 Comfortable to use.

Ankle straps—when fastened properly, obviously—are snug on the body and comfortable.

(Video) Perfect Workout with Ankle Straps for Cable Machines | Kickback Booty/Glutes | Complete Leg Workout

Most quality ankle straps have a soft, wool-like inner layer that eliminates chafing and rubbing on the skin.

This way, you can spend more time exercising and less time in ouchie mode.

💪 Promotes better posture.

One of the underrated benefits of training with ankle straps is that they force you to maintain better posture when exercising.

Compared to seated exercises, where our core and back go soft as overcooked spaghetti, cable machine exercises require an engaged core and an aligned back and hips.

In this way, using ankle straps on a cable machine is highly functional training. Not only are you training your glutes, but you’re also encouraging better posture and working your core.

All of the wins!

💪 Unilateral training.

We all have a dominant side on our body. The difference in musculature and strength isn’t always super obvious, but unilateral training can shine a light on the imbalances in our body.

As opposed to some exercises, like using a leg press machine or doing squats, where our dominant side can make up for the weak side, ankle straps force us to work one side at a time, getting a more honest and balanced workout.

Starting each set of exercises on your weaker side is a quick way to get “easy wins” in the gym as there is more ground to make up.

Unilateral training is also a much more functional way to train, especially for athletes and weekend warriors who want to improve athletic performance on the field or court.

The Final Rep

Now that you’ve read my breakdown of the best ankle straps for cable machines, and you have a grasp of how effective of a tool they can be for chasing down your workouts goals, you’ve got the information necessary to make the right decision.

Choose the best straps for you and get to work.

🏆 The DMoose ankle straps are the best value option.

🏆 The IPR Fitness Kickbacks are the best if you are only doing kickbacks.

(Video) How to Use Ankle Straps for Cable Machines | Cable Workout | DMoose

🏆 And the FIGHTTECH ankle straps are perfect for heavy-duty users who want added versatility and strap security.

More Glute and Ham Gear Reviews

5 Best Ham and Glute Sliders and Rollers. Unleash a killer posterior chain with our full breakdown of the best ham and glute sliders.


Are cable kickbacks effective for glutes? ›

A cable glute kickback is one of the best glute exercises to shape and strengthen your gluteus maximus by isolating and focus the resistance on the muscles better than squats. Therefore, improving the pelvis's stability makes this cable exercise one of the best, and it's super easy to perform.

Can you do cable kickbacks without ankle strap? ›

You can perform cable kickbacks the same way with a foot harness as you do with a velcro attachment. But instead of securing the attachment around your ankle, it goes around the top and bottom of your foot and around the heel.

What are ankle straps for? ›

Ankle straps provide resistance to your lower body while you're performing strength exercises. They help strengthen your muscles and give you a more intense workout. With the help of ankle straps, you ultimately enhance your workout routine and uplevel your results.

What activates the glutes the most? ›

In general, the step-up exercise and its variations present the highest levels of GMax activation (>100% of MVIC) followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats, that presented a very high level of GMax activation (>60% of 1RM).

What can I do instead of glute kickbacks? ›

12 Cable Kickback Alternatives
  • Glute Bridge. You should start your workout with body weight glute bridges if you have trouble establishing a mind-muscle connection while training glutes. ...
  • Hip Thrust. ...
  • Good Morning. ...
  • Step-Up. ...
  • Donkey Kick. ...
  • Pull-Through. ...
  • Resistance Band Kickback. ...
  • Reverse Hyperextension.
Sep 13, 2022

How long should you wear an ankle strap? ›

This will keep the ligaments and joint in place while they heal. It limits motion, provides protection, and helps reduce pain. You may need to wear it for 2 to 6 weeks.

Are ankle straps any good? ›

The simple answer is Yes. They help speed up recovery from an ankle injury and help decrease future injuries. It is important to wear the correct ankle brace for the result you are trying to achieve. For acute injuries, a walking boot, followed by a rigid ankle brace is advised.

Do you need two ankle straps? ›

Typically, ankle straps come in pairs and allow you to do unilateral exercises, but you can also use single ankle straps for single-leg movements. Using an ankle strap on a cable machine requires a fair amount of core strength for performing leg exercises.

How do you realistically grow glutes? ›

6 Best Exercises For Growing Your Glutes
  1. Bulgarian Split Squats. ...
  2. Walking Lunges. ...
  3. Romanian Deadlifts. ...
  4. Hip Thrusts. ...
  5. Cable Hip Extensions. ...
  6. Cable Pull Through.

How can I grow my gluteus maximus fast? ›

Gluteus Maximus Exercises
  1. Step-ups.
  2. Squats.
  3. Lunges.
  4. Deadlifts.
  5. Hip thrusts.
Sep 27, 2022

How long should you train glutes for growth? ›

Like any body-part-specific workouts, they're very short — around fifteen to twenty minutes per workout. That means you can use them in one of two ways: as stand-alone workouts, or as parts of a longer workout. If you want to use them on their own, you can do them as written.

What are 3 exercises that strengthen the glutes? ›

Three of the best glute exercises
  • Hip thrust. Also called “bridges,” this exercise is pretty self-explanatory. ...
  • Lateral banded walks. Begin by placing a resistance band around your legs, just above the knees. ...
  • Curtsy lunge.

Do glute kickbacks grow glutes? ›

Adding glute kickbacks to your routine helps boost your butt and has some other benefits: It builds lower body strength which enhances your overall performance. Doing glute kickbacks before bigger butt-building moves, like squats and deadlifts, allows you to maximize those other movements.

How many reps of glute kickbacks should I do? ›

Duration: Do 12 to 20 reps per side. Repeat the set 3 times.

How can I make my gluteus maximus stronger? ›

Glute activation lunge
  1. Stand straight, with the feet together and the arms at the sides.
  2. Engage the core and step the left foot back, crossing it behind the right. Keep the body's weight in the right foot.
  3. Bend both knees to squat, then stand up.
  4. Alternate sides and repeat.
Feb 27, 2022

What muscles compensate for weak gluteus medius? ›

TFL and IT band tightness: Another muscle that tends to compensate for a weak glute med is the TFL. What is this? This is because one of the main functions of the TFL is to abduct the hip. Below I'll share some great tips to activate the gluteus medius without compensating with the TFL.

What causes weak gluteus medius? ›

Typically, the most prominent cause of weakness in these muscles is lack of activity or sedentary lifestyle. As technology advances and more people are confined to desk jobs in which most of the day is spent in a sitting position, the glutes atrophy and the anterior hips become accustomed to a shortened position.

What are the worst exercises for glutes? ›

The reason Squats, Lunges and Step Ups are some of the WORST glute exercises is because they don't isolate the glutes and force them to work. Because of our modern lifestyle, our glutes often don't naturally want to engage and are often inactive and underused.

What happens if you only train glutes? ›

So even if you're trying to build glute strength, you can't safely do it without properly strengthening the other muscles in the area too. "If you work your booty too much without giving any love to your core, legs, or postural muscles, it can often cause tightness in the low back," says Speir.

Is cable kickback better than hip thrust? ›

Overall, the hip thrust is our pick for adding strength to your glutes, while the cable pull-through might be better for adding size to them. So if you're an athlete, stick with the hip thrust, but if you want bigger glutes, go with the cable pull-through.

What ankle brace does Steph Curry use? ›

Try them. Now. As worn by Steph Curry, the Zamst A2-DX Ankle Brace provides the strongest ankle support for moderate to severe ankle sprains. The ankle brace is made with i-Fit and a-Fit technology for an anatomically (right & left) correct fit.

Is ankle brace or strapping better? ›

Both ankle taping and wearing an ankle brace during sports and activity can reduce the risk of an ankle injury, however, an ankle brace is generally considered the best choice for ankle protection.

Is KT Tape better than an ankle brace? ›

Most have shown that braces are slightly more effective than taping but that both are better than no support at all. One study found that simply wearing high-top sneakers instead of low-tops prevented some ankle injuries and that high-tops plus taping had more than 50% fewer injuries than low-tops plus taping.

How tight should an ankle strap be? ›

The wrap should feel firm enough that your ankle can't move, but it shouldn't feel uncomfortably tight. If it starts to hurt or your foot feels tingly, as though it's not getting enough circulation, take off the bandage and try again.

Are ankle wraps supposed to be tight? ›

The wrap should be snug but should not cut off circulation to the foot. Check your toes. If they become purplish or blue, cool to the touch, or numb or tingly, the wrap is too tight and should be loosened. Also, loosen the wrap at night before bedtime.

How to strengthen ankles? ›

Sit on the floor with your knees bent, or perform the exercise while seated in a chair. Lift one leg and do 20-30 circles with your ankle in a clockwise direction. Move slowly, really working through the entire range of motion. Pause, then switch directions for an equal number of reps.

What are ankle straps called? ›

An ankle brace is a garment that is worn around the ankle to protect it or for immobilization while allowing it to heal from sprains and other minor injuries.

Do ankle compression supports work? ›

Ankle compression sleeves do not cure foot injuries, but they do allow the pain and swelling to subside faster than normal.

Do neoprene ankle supports work? ›

Neoprene is an excellent material for both compression and heat retention, making it perfect for use on supports and braces. The neoprene of this support will retain body heat in the ankle, keeping the area warm and increasing the blood circulation to promote proper healing.

Are cable kickbacks better than hip thrusts? ›

Overall, the hip thrust is our pick for adding strength to your glutes, while the cable pull-through might be better for adding size to them. So if you're an athlete, stick with the hip thrust, but if you want bigger glutes, go with the cable pull-through.

What part of the glutes do cable kickbacks work? ›

The cable glute kickback primarily works the gluteal muscles: the gluteus maximus, medius, and minimus. The glutes are one of the strongest and most powerful muscles in the human body. The cable kickback will help shape the gluteus and strengthen it as a cohesive unit.

What muscle do cable kickbacks work? ›

The muscles that the cable 45-degree kickback works are the hamstrings, glutes, and calves. This exercise is a great way to target these muscles and help tone them.

Are squats or hip thrusts better for glute growth? ›

The hip thrust is more effective for specific glute activation. If performance is the goal, squat derivatives are more effective. If glute hypertrophy is the goal, the hip thrust may be a better choice of exercise.

Which hip thrust is best for glutes? ›

After doing estimated 10-rep maximums of both exercises, the study found that hip thrusts recruit more muscle fibers in the glutes than squats, which suggests that the barbell hip thrust is better for building glute strength.

How do you make sure you are targeting your glutes? ›

A barbell hip thrust or barbell glute bridge is a very effective way to engage and strengthen the glutes. If you want to correct an imbalance and improve your stability, one-leg barbell squats can help you to achieve this in the gym. A narrow stance squat or high-bar squat will target the glutes and quads.

Which pose is best to activate strengthen gluteus medius? ›

The highest gluteus medius activation was recorded during Half Moon Pose on the lifted/back leg (41.8% MVIC), followed by Warrior Three Pose on the lifted/back leg (41.6% MVIC).

How often should you do glute kickbacks? ›

How often should you train the glutes for maximum results? The short answer is 2-6 times per week.

What is better DB or cable kickbacks? ›

If you want to strengthen the muscle in a full range of. motion, then the cable should be your choice. And if you want to put the load on the muscle toward. its full extension, go with the dumbbell.

How heavy should cable kickbacks be? ›

The average Cable Kickback weight for a male lifter is 44 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Cable Kickback? Male beginners should aim to lift 10 lb (1RM) which is still impressive compared to the general population.

What is a 3 point glute kickback? ›

a) Balance on one foot with your fingertips on the floor (Struggling to reach that far? Use yoga blocks for now). Your standing leg should be slightly bent and the other knee is pulled into your chest. b) Now kick your free leg back as forcefully as you can, with a flexed foot.

Are donkey kicks good for your bum? ›

Donkey kicks are great for both stability and toning, Ray says. They target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty. They also work your core and shoulder muscles, since your entire body has to remain stable while your leg lifts.


1. Cable Glute Workout | WORKOUT WEDNESDAY Ep. 04
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2. 10 min Cable Workout | GLUTES | Skates Sports Fitness Ankle Straps for Cable Machines
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3. Ankle Straps for Cable Machines Workout for Glutes and Legs by Evoness
4. Cable Ankle Strap Exercises : Body Shaping
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6. DMoose Fitness Ankle Straps Review | Perfect with Total Gym
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