Are you struggling to see results in your glute workouts? Are squats and lunges just not cutting it anymore? It's time to switch things up and try out ankle straps! These underrated workout accessories can take your leg day routine to the next level and help you sculpt your dream derrière. In this article, we'll be sharing seven must-try exercises using ankle straps to help you get the sculpted glutes you've always wanted. But first, let's dive into what ankle straps are and how they work.
Ankle straps are a piece of exercise equipment that you attach to your ankles to add resistance to your leg and glute exercises. They typically consist of a padded strap that wraps around your ankle, with a D-ring or similar attachment point that allows you to clip on resistance bands or attach the strap to cable machines.
When you use ankle straps, you're able to specifically target your glutes and hamstrings, which are difficult to activate with bodyweight exercises alone. The added resistance provided by the ankle straps allows you to engage these muscles more effectively, leading to better muscle activation, increased strength, and improved definition in your lower body.
Ankle straps are a versatile tool that can be used for a variety of exercises, including cable kickbacks, hip abductions, and leg curls. By incorporating ankle straps into your leg day routine, you can add variety and challenge to your workouts, leading to greater progress and gains in your glute and leg muscles.
Let's explore some must-try exercises with ankle straps that will help you achieve sculpted glutes and toned legs.”
1) Cable Kickbacks :
Attach the ankle strap to a cable machine and strap it around your ankle. With your hands holding onto the machine for support, extend your leg behind you and squeeze your glutes at the top of the movement. This exercise targets your gluteus maximus and helps to improve overall glute strength.
2) Donkey Kicks :
Get on all fours with the ankle strap attached to one ankle. Keep your knee bent and lift your leg behind you, squeezing your glutes at the top of the movement. This exercise also targets the gluteus maximus and can help to improve hip extension.
3) Fire Hydrants :
Starting in the same position as the donkey kicks, lift your leg out to the side, keeping your knee bent. This exercise targets the gluteus medius and can help to improve hip abduction.
4) Standing Leg Lifts :
Attach the ankle strap to your ankle and stand facing the cable machine. Holding onto the machine for support, lift your leg out to the side, keeping your knee straight. This exercise targets the gluteus medius and can help to improve hip abduction and stability.
5) Glute Bridges :
Lie on your back with your feet flat on the ground and the ankle straps around your ankles. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. This exercise targets the gluteus maximus and can help to improve overall glute strength
6) Lateral Walks :
Attach the ankle strap to both ankles and stand with your feet hip-width apart. Take small steps to the side, keeping tension on the resistance band. This exercise targets the gluteus medius and can help to improve hip abduction and stability.
7) Standing Leg Curls :
Attach the ankle strap to your ankle and stand facing the cable machine. Holding onto the machine for support, curl your leg up towards your butt, squeezing your hamstrings and glutes at the top of the movement. This exercise targets the hamstrings and glutes and can help to improve overall lower body strength.
Using ankle straps in your glute workouts can help to add variety and intensity to your routine. Plus, they're easy to use and can be taken with you to the gym or used at home with a resistance band. Body Reapers ankle straps are a top-notch option for those looking to enhance their leg day workouts. With their durable nylon exterior and soft cotton interior, they provide both strength and comfort during use. The tough D-ring attachment allows for easy clipping onto resistance bands or cable machines, making them a versatile and convenient addition to your gym bag.
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