In the ever-evolving world of fitness, innovation is key to keeping workouts exciting, challenging, and effective. One such innovation that has been gaining popularity in recent years is the use of leg straps to enhance full-body workouts. These versatile pieces of equipment allow for a wide range of movements. It engages multiple muscle groups simultaneously, providing a comprehensive and efficient workout. In this blog post, we’ll explore 30 full-body leg strap workouts that will help you take your fitness routine to the next level.

What are Leg straps?
Leg straps are fitness accessories designed to be worn around the legs. It can be worn above or below the knees or around the ankles. They are often made of durable materials like nylon or neoprene. Leg straps are commonly used to add resistance to various exercises, enhancing the intensity and effectiveness of workouts.

How to Use Ankle Straps with a Cable Machine
To use cable machines with ankle straps:
- Begin by selecting the appropriate weight on the machine.
- Next, attach the ankle straps to the cable machine’s lower attachment point.
- Sit or stand facing the machine, and secure the ankle straps around your ankles. Ensure that the straps are snug but not too tight.
- Then, adjust the distance from the machine to create tension on the cables.
- With proper form, perform exercises such as leg lifts, leg curls, or kickbacks by moving your legs against the resistance provided by the cable.
Focus on maintaining control throughout the movement and engaging the targeted muscles. After completing your desired number of repetitions, carefully release the ankle straps and return the equipment to its starting position.
Always prioritize safety and proper technique when using cable machines with ankle straps to maximize effectiveness and minimize the risk of injury.
At What Angle Should I Pull?
When using a cable machine with ankle straps, the angle of pull should align with the direction of the exercise you are performing and the targeted muscle group.
For example:
- Leg Lifts:
- If you’re doing leg lifts to target the lower abs, the cable should pull directly upward from the ankle straps.
- This ensures that the resistance is challenging the abdominal muscles effectively.
- Leg Curls:
- For leg curls targeting the hamstrings, the cable should pull from behind you, roughly parallel to the ground.
- This angle allows for proper engagement of the hamstrings as you bend your knees and curl your heels towards your glutes.
- Cable Kickbacks:
- When performing kickbacks to target the glutes, the cable should pull diagonally backward and upward from the ankle straps.
- This angle allows for effective activation of the glute muscles as you extend your leg backward against the resistance.
Top Leg Workouts Using Leg Straps
Note: All of these exercises can be done using cable machines. If you are using resistance bands with ankle cuff attachments, you can put band around doors, pull up bars, or a tree.

Side-Lying Hip Abduction (Side Leg Raises):
Lie on your side and perform leg raises with the leg straps on your top ankle to target your outer thighs.
This exercise can also be performed standing up.
- Lunges:
- Step one foot into the leg straps and perform lunges, alternating sides to target your quads, glutes, and hamstrings.
- Plank Leg Lifts:
- Get into a plank position with the leg straps around your ankles. And then, lift one leg at a time behind you, engaging your core and glutes.
- Plank Jacks: Get into a plank position with the leg straps around your ankles and jump your legs out to the sides, then back together again.

Single-Leg Deadlifts:
Stand on one leg with the opposite foot in the leg straps and hinge forward at the hips. Lower your torso towards the ground while lifting your back leg.
This exercise targets large muscle groups: glutes (buttocks), shoulder muscles, and core.
The image belongs to acefittness.org.
- Standing Hip Abductions:
- Stand upright with the leg straps around your ankles and lift one leg out to the side, keeping your torso stable.
- Hanging Leg Raises:
- Hang from a pull-up bar with the leg straps around your ankles and raise your legs towards your chest, engaging your lower abs.
- Standing Leg Curls:
- Stand upright with the leg straps around your ankles and bend one knee to curl your heel towards your glutes.
- Lateral Lunges:
- Step one foot into the leg straps and perform lateral lunges, alternating sides to target your inner and outer thighs.
- For cable lateral lunges, you may find this to be awkward. If you are using a cable pulley machine, I would suggest doing isometric exercises.
- If you have bad knees, try these 4 best lunge alternatives that is approved by a PTA!

Hamstring Curls:
- Lie on your stomach with the leg straps around your ankles. And then, bend your knees to curl your heels towards your glutes.
- You may also do cable hamstring curls in standing position.
- Standing cable Leg Extensions:
- Stand upright with the leg straps around your ankles and extend one leg straight out in front of you, engaging your quadriceps.
- Terminal Knee Extensions (TKEs):
- Attach the leg straps to a sturdy anchor point behind you.
- Stand facing away from the anchor point with the leg straps around your ankles.
- Bend one knee slightly and then extend it fully while keeping tension on the leg straps.
- This movement emphasizes the contraction of the VMO muscle as you straighten the knee.
If you have painful knees you may want to try these lower extremity workouts made for women over 40.
Grow Your Gluteus Maximus with Ankle Strap Exercises
- Glute Bridges:
- Lie on your back with your feet in the leg straps.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Squats:
- Attach the leg straps to a sturdy anchor point.
- Perform squats while holding onto a bar or railing for stability.

Donkey Kick:
Get on your hands and knees with the leg straps around your ankles.
Kick one leg up towards the ceiling, keeping your knee bent.
- Fire Hydrants:
- Get on your hands and knees with the leg straps around your ankles.
- Lift one knee out to the side, keeping your hips stable.
- This exercise targets hip abductors or gluteus medius (the side of your buttocks).
Best Workout for Core Muscles with Leg Straps
- Mountain Climbers:
- Get into a plank position with the leg straps around your ankles.
- Alternate bringing your knees towards your chest.

Bicycle kicks or Crunches:
Lie on your back with the leg straps around right foot.
Perform bicycle crunches, bringing your elbow towards the opposite knee. Complete with the left foot.
- Russian Twists:
- Sit on the floor with the leg straps around your ankles and lean back slightly.
- Twisting your torso from side to side while holding a weight or medicine ball.
- Side Planks with Leg Lifts:
- Get into a side plank position with the leg straps around your top ankle.
- Lift your top leg towards the ceiling.
- Superman Lifts:
- Lie on your stomach with the leg straps around your ankles.
- Lift your chest and legs off the ground simultaneously, engaging your back muscles.
- Flutter Kicks:
- Lie on your back with the leg straps around your ankles.
- Flutter your legs up and down in a controlled motion.
- Reverse Cable Crunches:
- Lie on your back with the leg straps around your ankles.
- Lift your hips off the ground towards your chest.
- Scissor Kicks:
- Lie on your back with the leg straps around your ankles.
- Alternate crossing your legs over each other in a scissor-like motion.
- Plank Knee Tucks:
- Get into a plank position with the leg straps around your ankles.
- Bring your knees towards your chest, engaging your core.

Leg Raises:
Attach the leg straps to your ankles.
Perform leg raises while lying on your back to target your lower abs.
- Bear Crawls:
- Attach the leg straps to your ankles.
- Crawl forward on your hands and feet, engaging your core and stabilizer muscles.
- Wall Walks:
- Lie on your back with your feet in the leg straps.
- Walk your feet up a wall, engaging your core and shoulders.
Leg Strap Workouts for the Arms
- Pike Push-Ups:
- Get into a pike position with your feet in the leg straps.
- Perform push-ups, targeting your shoulders and upper chest.
- Tricep Dips:
- Sit on the floor with your hands behind you and the leg straps around your ankles.
- Then, lift your hips off the ground and bend your elbows to lower your body towards the floor.
The Best Amazon Picks for Leg Straps
High-Quality Ankle Straps for Cable Machine

- DMoose Ankle Straps for Cable Machine which has stainless steel D-ring.
- Gymreapers Ankle Straps (Pair) For Cable Machine
- FITGIRL – Ankle Strap for Cable Machines
Best Ankle straps with Resistance
- COFOF: Ankle Resistance Bands with Cuffs
- SINYWAY: Ankle Resistance Loop Exercise Bands for Home Fitness
- RENRANRING: Ankle Resistance Bands with Cuffs
The Takeaway
Incorporating leg straps into your workout routine can add variety and intensity to your exercises, helping you achieve greater strength, flexibility, and overall fitness. Whether you’re a beginner or an experienced athlete, these 30 full-body workouts offer something for everyone, allowing you to customize your routine and reach your fitness goals more efficiently. So grab your leg straps and get ready to elevate your workout to new heights!
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