5 Best Kickback Ankle Strap Moves for Sculpting Your Glutes

Want to level up your glute training? You’ve probably already tried squats and hip thrusts, but they don’t always hit the angles your glutes need to grow and shape. That’s where the kickback ankle strap comes in — a small tool that delivers big results.

These 5 kickback ankle strap moves are designed to target your glutes from multiple angles, activating the muscles that squats and deadlifts miss. Get ready to sculpt, shape, and strengthen your glutes with precision.

1. Cable Kickbacks (Glute Max Focus)

The classic cable kickback is the gold standard for building your glutes. It isolates your gluteus maximus (the largest muscle in your glutes), helping you build a firmer, rounder backside.

How to do it:

• Attach the kickback ankle strap to your ankle and set the pulley at the lowest setting.
• Stand facing the machine, slightly leaning forward. Kick your leg back in a controlled motion while keeping your knee straight.
• Squeeze your glutes at the top of the movement, then slowly return to the starting position.

Why it works:

This exercise hits the glute max directly and ensures maximum activation. The constant tension from the cable forces your glutes to stay engaged throughout the entire movement, making it one of the most effective exercises for glute growth.

2. Single-Leg Kickbacks (Unilateral Glute Activation)

Unilateral exercises are key for balancing out muscle imbalances between your glutes. Single-leg kickbacks help you isolate and activate each glute separately, ensuring even development on both sides.

How to do it:

• Attach the kickback ankle strap to one ankle and set the machine up as before.
• Kick your leg back in a controlled motion while keeping your torso stable.
• Repeat for 12–15 reps before switching to the other leg.

Why it works:

This move focuses on one glute at a time, helping you fix any imbalances and engage your glutes more fully. The isolation makes it easier to connect with the muscle and ensure proper form throughout the movement.

3. Diagonal Glute Extensions (Full Glute Engagement)

Diagonal kickbacks take things up a notch by working multiple glute muscles at once. This movement hits both the glute maximus and glute medius for a fuller, more rounded glute development.

How to do it:

• Set the kickback ankle strap at a low setting and stand facing the machine.
• Step back slightly and kick your leg diagonally backward and outward.
• Squeeze your glutes at the top, hold for a second, then return to the starting position slowly.

Why it works:

The diagonal motion forces both parts of your glutes to engage, giving you more complete activation. The extra angle also targets the side glutes (glute medius), contributing to a more sculpted, shapely backside.

4. Kickback with Hold (Glute Max and Core Activation)

Adding a hold at the top of each kickback can increase glute activation and add intensity to the movement. This variation helps strengthen both your glutes and core muscles, as you maintain balance and tension.

How to do it:

• Perform the classic cable kickback.
• Once you reach the top of the motion, hold for 2–3 seconds while squeezing your glutes.
• Slowly lower your leg back down and repeat.

Why it works:

The hold at the top forces your glutes to stay engaged for longer, increasing time under tension, which leads to better muscle activation and growth. This method also recruits your core to help stabilize your body, making it a great full-body exercise.

5. Kickbacks with Pulse (Burnout Technique)

Kickbacks with pulses are an advanced technique that maximizes glute activation. By adding a small, quick pulse at the top of the movement, you keep the muscle under constant tension, creating a deep burn and fatigue.

How to do it:

• Perform a regular cable kickback.
• Once you reach the top, pulse your leg up and down for 5–10 small, controlled movements.
• After 12–15 reps, switch legs.

Why it works:

Pulsing at the top of the movement increases the time your glutes stay under tension, leading to a stronger burn and increased muscle activation. It’s a great technique to push through plateaus and challenge your glutes to work harder.

Maximize Your Glute Gains with These 5 Kickback Ankle Strap Moves

By incorporating these 5 powerful kickback ankle strap moves into your routine, you can take your glute training to the next level. Whether you're focusing on strength, shape, or symmetry, these exercises target all areas of your glutes, helping you build a firmer, rounder backside faster.

Amonax kickback ankle strap is a simple yet effective tool that brings precision and control to your workout, helping you isolate and activate those stubborn glute muscles that other exercises often miss. Get ready to see real results with these 5 moves!