Ankle Strap with Pulley Side Step Squat
Combines lateral resistance with a squat pattern for glute and hip strength.
Glutes & HipsIntermediateStrengthLateral
At a glance
| Muscles worked | Primary: glutes. Secondary: hips, quads |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Lateral |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~33 kcal |
How to do it
- Attach an ankle strap to a low pulley and stand side-on to the machine.
- Step laterally against the resistance while descending into a squat.
- Drive back to the starting position.
- Keep the core braced and knees tracking properly.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Ankle Strap
Coaching tips
Benefits
Combines lateral resistance with a squat pattern for glute and hip strength.
Common mistakes
Avoid letting the knees cave or losing tension on the cable.
Make it harder
Increase pulley weight or slow the tempo.
Make it easier
Reduce the weight or range of the side step.
Breathing
Exhale as you stand, inhale as you step and squat.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.