The ankle cuff

Glute workouts have gained popularity in recent years, with an increased demand in ankle strap attachments for cable machines.  

The humble ankle strap has far more benefits that just glute exercises though.  Here we are going to list a few exercises you may not have realised can be done with a cuff to maximise the benefits of owning one.

Laying Leg Curl:

Now you may have seen people attempting a hamstring raise with a cuff standing, however the angle of movement doesn't really lend itself to the most efficient leverage point.  However, laying face down on a bench and turning this into a laying leg curl is a game changer.

Leg/Knee Raises:

Lay on your back on a flat bench, feet facing the cable machine and raise your legs either to a 90-degree angle, or pulling your knees to a 90-degree angle.

Upper body can also benefit from the cuff eliminating grip strength and forearm tension (they say the best bicep curl is a relaxed grip bicep curl).  You don't only have to attach it to your wrist; your forearm and upper arm can also be used depending on exercise.

Lateral Raises:

By using a cuff, you isolate the shoulders and remove your forearms from the load.

Bicep Curls:

By using a cuff, you isolate the biceps and remove your forearms from the load.

Tricep pushdowns:

By using a cuff, you isolate the triceps and remove your forearms from the load.

A cuff can also help with wrist injuries, hand injuries and tendinitis.

Hopefully this has inspired you to think outside the box.  The versatility really is limited by your own imagination.  Just make sure you consider the angle of resistance, range of motion and pay attention to muscle engagement.