The ankle strap is a cable machine attachment that will allow you to perform a variety of lower body accessory exercises. It can also be used around the wrist to perform upper body movements.
The strap is wrapped around your ankle or wrist and can be adjusted for comfort. Each strap has a D-ring connection point designed for use with a carabiner. You can attach the straps to a cable machine, resistance bands and functional trainers.
What Exercises Can You Perform Using an Ankle/Wrist Strap?
Standing Abduction
This is a glute focused exercise that targets the gluteus medius, minimus and tensor fasciae latae (TFL) also known as the leg abductors.
• Connect the Cable Machine Ankle Attachment to a low cable pulley and secure it around your ankle. Stand sideways to the machine, holding onto the frame or a handle for support.
• While keeping your torso upright, lift your leg away from your body, moving it to the side in a controlled motion, engaging your glutes and outer thigh muscles. Slowly return to the starting position.
• Keep your core engaged and refrain from shifting your body to the side as you lift your leg.
Single Arm Lat Raise
The lat raise is a movement that works the medial deltoid muscles in the frontal plane of motion. Using the cable machine to perform lat raises maintains tension throughout the movement.
• Attach the wrist strap to a Cable Pulley System, adjust it to hip height and secure the strap to your wrist. Stand sideways on to the machine with the working wrist furthest from the pulley.
• Hold onto the frame for support and maintain an upright torso. Lift your outer arm away from your body, keeping a small bend in your elbow.
• Once your arm reaches shoulder height, lower it back down to your side and repeat.
Standing Cable Kickback
This is another glute specific exercise, but instead it focuses on the gluteus maximus. The kickback can be used as an accessory exercise to build glute strength and overall glute development.
• Attach the ankle strap to a low cable pulley, secured around your ankle. Stand facing the machine and hold onto the frame. Start with your working leg slightly behind you.
• Keep your torso upright and core engaged, then extend your leg backward in a controlled motion, squeezing your glutes at the top of the movement.
• Slowly return to the start position and repeat. Throughout, keep a slight bend in your standing leg and avoid arching your back.
Cable Reverse Flye
• Attach the Cable Machine Wrist Strap to a cable pulley, adjust it to shoulder height and secure the strap to opposite wrist so that the cables cross over in front of you. Stand facing the machine and take a few steps back.
• Hold your arms in front of your chest with your wrists crossed over one another. With a small bend in your elbows, extend your arms out to the sides whilst squeezing your upper back muscles.
• Once your arms are in line with your body, return them to the start position and repeat. Maintain a neutral spine and engage your core throughout.
The cable machine ankle strap is the perfect accessory for single-joint assistance movements that support your compound lifts. You can use them for a variety of exercises to keep your workouts interesting.
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