10 Best Cable Machine Exercises with Ankle Straps for Glutes
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10 Best Cable Machine Exercises with Ankle Straps for Glutes
The cable machine is one of the most underrated pieces of gym equipment for glute training. Unlike free weights, cables maintain constant tension throughout the entire range of motion — meaning your glutes stay working from the moment you start the rep to the moment you finish.
An ankle strap unlocks a whole range of cable exercises that free weights can't replicate. Here are the 10 best.
What to Look for in an Ankle Strap
A bad ankle strap will ruin your workout. Look for: centered D-ring placement, neoprene padding, velcro that holds under load, and a snug fit without cutting off circulation. The Athletin Ankle Strap is built with reinforced neoprene and a heavy-duty D-ring that stays put no matter how heavy you go.
The 10 Best Cable Ankle Strap Exercises
1. Cable Kickback (Glute Kickback)
Target: Gluteus maximus. Stand facing the machine, hinge slightly at hips, drive your working leg straight back squeezing the glute at the top. Sets/Reps: 3–4 sets of 12–15 per side.
2. Cable Hip Abduction
Target: Gluteus medius (outer glute). Stand sideways to machine, lift the strapped leg directly out to the side. Sets/Reps: 3 sets of 15–20 per side.
3. Cable Hip Extension (Standing)
Target: Gluteus maximus, hamstrings. Drive your heel back and down, like pushing the floor behind you. Sets/Reps: 3 sets of 10–12 per side.
4. Cable Donkey Kick
Target: Gluteus maximus, upper glutes. Get on all fours, drive the strapped foot toward the ceiling with knee bent at 90 degrees. Excellent for upper glute development. Sets/Reps: 3–4 sets of 12–15 per side.
5. Cable Romanian Deadlift (Single Leg)
Target: Gluteus maximus, hamstrings. Hinge at hip on standing leg while free leg extends behind. Sets/Reps: 3 sets of 8–10 per side.
6. Cable Pull-Through
Target: Glutes, hamstrings, lower back. Stand facing away, straddle the cable, hinge forward then drive hips powerfully forward. One of the best hip hinge teaching tools. Sets/Reps: 3–4 sets of 10–15.
7. Cable Squat (Goblet Style)
Target: Glutes, quads. Hold cable handle at chest, squat normally. The forward cable pull forces upright posture. Sets/Reps: 3 sets of 12–15.
8. Standing Cable Hip Flexion
Target: Hip flexors (balanced training supports glute function). Drive strapped knee forward and up toward chest. Sets/Reps: 3 sets of 12 per side.
9. Cable Lateral Walk (Monster Walk)
Target: Gluteus medius, hip abductors. Step laterally maintaining tension — 10 steps left, 10 right. Fixes knee cave during squats. Sets/Reps: 3 sets each direction.
10. Kneeling Cable Crunch
Target: Core with isometric glute activation. Kneel facing machine, crunch elbows toward knees. Squeeze abs and glutes simultaneously. Sets/Reps: 3 sets of 12–15.
Sample Glute-Focused Cable Workout
| Exercise | Sets | Reps |
|---|---|---|
| Cable Hip Abduction (warm-up) | 2 | 20 each side |
| Cable Kickback | 4 | 12–15 each side |
| Cable Donkey Kick | 3 | 15 each side |
| Cable Pull-Through | 4 | 12 |
| Cable Hip Extension | 3 | 12 each side |
| Cable Lateral Walk | 3 | 10 steps each way |
FAQ
Do cable exercises actually build glutes? Yes — cables provide constant tension, which research shows is highly effective for muscle growth.
How heavy should I go? Start light and focus on mind-muscle connection first. Progressively increase weight once you consistently feel the target muscle.
How often should I train glutes with cables? 2–3 times per week with 48 hours between sessions.
Shop Athletin Ankle Straps for Cable Machines → Available as a single strap or pair, built with neoprene padding and a reinforced D-ring.