Booty Building Exercises Using Ankle Straps

1. Weighted Cable Kickbacks (3x12 each leg)

• Place your Bootee ankle strap around your ankle and attach to the machine.You can add your bootee band slightly above the knee for extra resistance (optional).
• Kneel one leg on the bench and step away from the machine.
• Kick upwards up to a height that allows you to feel your glutes and hold for a second and go back down gently.
• Increase the weight each set.

SUPERSET: Get in the same position and once you lift your cuffed leg to a height that allows you to feel your glutes, HOLD and do mini pulses - 2cm down and 2cm up until burn out. Repeat for remaining sets.

 2. Cable Hip Abduction (3x12 each leg)

• Standing sideways with your left side facing the pulley machine, attach the Bootee Buddy cable ankle strap to the right ankle.
• Hold the machine for balance if you need to lift your right leg up to the right side slowly.
• Pause and slowly return your right leg to starting position. Repeat the movement.