Cable ankle straps can be used to exercise the different muscles of the hips, including the hip flexors, the hip extensors, the hip abductors and the hip adductors. The cable straps need to be attached to a low cable pulley to perform the exercises. To strengthen the aforementioned muscle groups, you should perform two or three sets per exercise, and each set should comprise 15 reps.
Standing Cable Hip Flexion
This exercise targets the hip flexor muscles such as the iliopsoas. To perform this exercise, first attach the ankle strap to your right ankle and stand facing away from the cable pulley. Raise your right foot off the ground, bend your right leg and flex your hips, bringing your right knee up toward your stomach. Bring your right knee down and extend your right leg until your foot is back on the ground. After completing the target number of reps with your right leg, repeat the exercise with your left leg.
Standing Cable Hip Extension
This movement works the hip extensors such as the gluteus maximus. To execute this movement, begin by attaching the ankle strap to your right ankle and stand facing the cable pulley. Keep your right leg straight throughout the movement. Move your right leg back by extending your hip. Move your right leg forward to the beginning position. Repeat the movement with your left leg after you complete the desired number of reps with your right leg.
Standing Cable Hip Abduction
This exercise targets the hip abductor muscles such as the gluteus medius. First attach the ankle strap to your right ankle and stand with the left side of your body facing toward the cable pulley. Keep your right leg straight during the motion. Bring your right leg up and towards the right side by abducting your hip. Bring your right leg back down to the start. After performing the target number of reps with your right leg, repeat the exercise with your left leg.
Standing Cable Hip Adduction
This movement works the hip adductor muscles such as adductor magnus. Attach the ankle strap of the opposite cable pulley to your right ankle and stand with the right side of your body facing the opposite cable pulley. Keep your right leg straight throughout the motion. Move your right leg toward the left side by adducting your hip. Move your right leg back to the beginning position. Repeat the movement with your left leg after you execute the desired number of reps with your right leg.
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