Cable cuffs allow you to train glutes, legs, shoulders, and arms directly on a cable machine without constantly having to hold onto a handle.
They can be fastened around the ankle or wrist, enabling a variety of isolation exercises with resistance from the cable throughout a large part of the movement.
Here are 10 effective exercises with cable cuffs, along with a simple guide to placement, technique, and choosing the right load.
The Quick Overview
| Exercise | Primary Muscles | Placement |
|---|---|---|
| Glute kickback | Glutes and hamstrings | Ankle |
| Hip abduction | Outer glutes | Ankle |
| Hip adduction | Inner thighs | Ankle |
| Cable donkey kick | Glutes | Ankle |
| Diagonal kickback | Glutes and hip | Ankle |
| Standing leg curl | Hamstrings | Ankle |
| Cable leg extension | Quadriceps | Ankle |
| Cable knee drive | Hip flexors and core | Ankle |
| Cable lateral raise | Shoulders | Wrist |
| Triceps kickback | Triceps | Wrist |
What are cable cuffs?
Cable cuffs are adjustable cuffs that are placed around the ankle or wrist and connected to the cable machine via a carabiner.
They are also known as ankle cuffs, ankle straps, cable cuffs, or cuffs for cable machines.
The advantage is that you don't have to hold onto a traditional cable handle. This makes cable cuffs particularly relevant for isolation exercises for glutes, hips, hamstrings, shoulders, and arms.
The direction of resistance depends on the cable height and your position relative to the machine. Therefore, correct setup is more important than simply choosing a heavy weight.
10 exercises with cable cuffs
1. Glute kickback
Primary muscles: Gluteus maximus and hamstrings.
Fasten the cable cuff around one ankle and place the cable in the lowest position. Stand facing the cable machine, holding onto the machine for balance if necessary.
Slowly extend your leg backward by extending your hip. Stop the movement before you start rotating your hip or hyperextending your lower back, then slowly return your leg.
Focus point: Keep your torso stable and let the movement originate from the hip.
2. Standing hip abduction
Primary muscles: Gluteus medius and gluteus minimus.
Stand sideways to the cable machine and place the cuff around the ankle of the leg farthest from the machine.
Slowly move the working leg out to the side without rotating your hip or leaning your torso away from the cable tower.
Focus point: Use a light to moderate load and a controlled movement.
3. Standing hip adduction
Primary muscles: Inner thighs and hip adductors.
Stand sideways to the cable machine and fasten the cuff around the ankle closest to the cable tower. Move the leg in front of your body and back again at a slow pace.
Keep your hip stable and avoid creating movement by swinging your entire body.
Focus point: Start with a short range of motion until you find a stable position.
4. Cable donkey kick
Primary muscles: Gluteus maximus.
Fasten the cuff around your ankle and place the cable low. Get on all fours in front of the cable machine with the cable behind you.
Keep your knee bent and lift your foot up and back by extending your hip. Then slowly lower your leg without losing tension.
Focus point: Avoid rotating your pelvis or hyperextending your lower back.
5. Diagonal glute kickback
Primary muscles: Gluteus maximus and gluteus medius.
The setup is similar to a regular glute kickback, but the leg is moved slightly diagonally backward and to the side.
This variation combines hip extension with a lesser degree of abduction and can therefore be used as a supplement to regular kickbacks.
Focus point: The movement should still be controlled and without rotation in the upper body.
6. Standing leg curl
Primary muscles: Hamstrings.
Stand facing the cable machine with the cuff around one ankle and the cable in the lowest position.
Bend your knee and bring your heel towards your glutes without moving your hip forward. Then slowly lower your foot back.
Focus point: Keep your thigh as stable as possible throughout the entire movement.
7. Standing cable leg extension
Primary muscles: Quadriceps.
Stand with your back to the cable machine and place the cuff around one ankle. Bend your knee and position the working leg so that the cable pulls backward.
Slowly extend your knee, then return your foot without letting the weight pull your leg uncontrollably backward.
Focus point: Use light weight and keep your upper leg relatively still.
8. Cable knee drive
Primary muscles: Hip flexors and stabilizing core muscles.
Stand with your back to the cable machine with the cuff around one ankle and the cable placed low.
Lift your knee up and forward while keeping your torso stable. Then slowly return your leg to the starting position.
Focus point: Avoid leaning your torso backward to shift the weight.
9. Cable lateral raise with wrist cuff
Primary muscles: The lateral part of the shoulder.
Place the cuff around your wrist and set the cable to the lowest position. Stand sideways to the machine and slowly raise your arm out to the side.
The wrist cuff allows you to perform the exercise without using strength to hold onto a handle.
Focus point: Keep your elbow slightly bent and stop around shoulder height.
10. Cable triceps kickback with wrist cuff
Primary muscles: Triceps.
Fasten the cuff around your wrist and place the cable low or around hip height. Lean your torso slightly forward and keep your upper arm close to your body.
Extend your elbow until your arm is straight, then slowly return your forearm.
Focus point: The upper arm should be stable, while the movement occurs around the elbow.
See HookIt cable cuffs for the exercises.
How to use cable cuffs correctly
- Place the cuff snugly and comfortably around your ankle or wrist.
- Check that the fastening is secure.
- Attach the cuff to the cable machine's carabiner.
- Choose cable height according to the specific exercise.
- Start with a light load.
- Test the movement before increasing the weight.
The cuff should be tight enough not to slip, but it should not feel sharp or restrict movement unnecessarily.
How heavy should you train with cable cuffs?
Most exercises with cable cuffs are isolation exercises. Therefore, control and stability are more important than moving the most weight possible.
Choose a load where you can:
- Keep your body stable.
- Control both the lifting and lowering phases.
- Avoid swinging your leg or arm.
- Perform the movement without pain.
If you have to significantly change your body position to move the weight, the load is likely too high.
How many repetitions should you do?
A practical starting point for most exercises is:
- 2–4 sets.
- 10–20 controlled repetitions.
- 60–90 seconds rest between sets.
The exact number depends on the exercise, your training level, and the rest of your program. Only increase the weight when you can complete all repetitions with stable technique.
Cable cuffs for ankles or wrists?
Around the ankle, cuffs are typically used for glute kickbacks, hip abduction and adduction, leg curls, leg extensions, and knee drives.
Around the wrist, cuffs can be used for lateral raises, triceps kickbacks, and other cable exercises where you want to avoid a traditional handle.
What are the benefits of cable cuffs?
- They can be used for both upper and lower body.
- They provide more options on the cable machine.
- They are suitable for unilateral training.
- They make it easier to train without holding a handle.
- The direction of resistance can be changed by adjusting cable height and body position.
Cable cuffs can be a useful supplement, but they do not need to replace basic exercises like squats, deadlifts, rows, or pressing exercises.
Common mistakes when training with cable cuffs
- Choosing too heavy a load.
- Generating momentum by swinging the body.
- Allowing the cuff to sit too loosely.
- Choosing an incorrect cable height.
- Using a greater range of motion than you can control.
- Continuing despite joint or muscle pain.
A slow and controlled movement makes it easier to maintain tension on the muscle you want to train.
HookIt Short or Long – which should you choose?
HookIt Short is designed for exercises where you want a short distance to the cable. It is suitable for several shoulder and arm exercises, among others.
HookIt Long provides more freedom of movement and is often used for glute kickbacks and other exercises for glutes and legs.
Both models can be used around ankles and wrists. The choice primarily depends on the exercise and the desired distance to the cable.
HookIt cable cuffs from MakeIt
HookIt are MakeIt's Danish-produced cuffs for cable training. They can be used around both ankles and wrists and are developed with a focus on comfort, fit, and durability.
The cuffs can be connected to cable machines with a standard carabiner and used for leg, glute, shoulder, and arm exercises.
Conclusion
Cable cuffs are a versatile tool for isolation exercises for glutes, legs, shoulders, and arms.
Glute kickbacks, hip abduction, leg curls, lateral raises, and triceps kickbacks are among the most obvious cuff exercises. The most important thing is to choose an appropriate load, set the cable correctly, and perform the movement in a controlled manner.
Frequently asked questions
What is the difference between ankle cuffs and cable cuffs?
The terms are often used for the same type of product. Ankle cuffs describe the placement around the ankle, while cable cuffs describe that the cuff is connected to a cable machine.
Can cable cuffs be used around the wrist?
Yes, if the model is designed for it and fits securely. Wrist placement can be used for lateral raises and triceps exercises, among others.
Can cable cuffs be used without a cable machine?
Some cuffs can be connected to resistance bands, but the exercises in this guide are written for a cable machine.
Which exercises are best for glutes?
Glute kickbacks, hip abduction, cable donkey kicks, and diagonal kickbacks are among the most obvious cuff exercises for the glutes.
How tight should a cable cuff be?
It should be tight enough not to slip, but without pinching, cutting, or restricting movement.
Do HookIt fit all cable machines?
HookIt can be used with cable machines where the cuff can be securely connected to the machine's carabiner or similar attachment.
