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November 14, 2024 6 min read
In this comprehensive guide, we’ll take you through everything you need to know about ankle straps, from how to use them effectively to the best exercises that maximise their benefits.
Ankle straps are fitness equipment designed to wrap around your ankles and attach to cable machines or other resistance equipment. Typically made from strong materials like nylon or neoprene with cushioning for comfort, these straps help you perform a range of leg exercises by allowing you to attach weight and resistance to your ankles.
You may often see people using ankle straps in the gym when they are doing lower body movements targeting the glutes, hamstrings, and other leg muscles. These versatile straps can help you achieve greater muscle activation, enhance core stability, and reach your fitness goals with efficiency.
Keep your ankle straps and other gym essentials organised with our complete guide to gym duffel bags that helps you pack efficiently for every workout session.
Improved Muscle Targeting
One of the major benefits of using ankle straps is that they allow for muscle targeting that is much more precise than many other forms of training. Unlike free weights, where muscles often work in combination, ankle straps help you isolate specific muscles such as the glutes, hamstrings, and hip muscles. This type of isolation helps achieve more muscle engagement and growth in the targeted area.
Enhanced Workout Variety
Using ankle straps introduces a range of different exercise routines into your workouts, allowing you to focus on multiple muscles in your legs. Exercises like leg curls, cable kickbacks, and hip abductions can be easily performed with ankle straps. This workout variety helps to ensure that you work all the muscles in your lower body without falling into a monotonous routine.
Joint-Friendly and Low Impact
If you are someone who needs to be mindful of your joint safety, ankle straps are a great option. They allow you to perform joint-friendly exercises that place less pressure on your knees and hips compared to traditional forms of resistance training like squats or lunges. The use of controlled movements also makes ankle strap exercises safe and suitable for people of all ages.
Adjustable Resistance Levels
Ankle straps, when used with a cable machine, allow for varying levels of resistance depending on your strength and fitness level. You can start with a lightweight resistance to get used to the movement and gradually increase the weight as your strength improves. This adjustable resistance helps prevent injuries while keeping the intensity appropriate for your current level.
Choosing the right type of ankle strap is crucial for getting the most out of your workouts. Let's break down the key differences.
Padded Ankle Straps: These offer additional comfort and are ideal for people who plan to use them for longer workout sessions or heavier loads. The padding prevents skin irritation and provides more support for the ankles.
Non-Padded Ankle Straps: While they are less comfortable, non-padded straps are often more lightweight and may provide a tighter, more secure fit. They’re suitable for those who prefer minimalistic gear or lighter exercises.
Adjustable Straps: These are perfect for people who want a customizable fit. Adjustable straps typically have Velcro closures, allowing you to tighten or loosen them according to your preference.
Fixed Straps: Fixed straps don’t offer as much flexibility in size but are often more durable. They are a better option for heavy-duty workouts where you want maximum stability.
Wondering about other essential gym accessories? Our article on Why You Should Always Bring Your Gym Bag to the Gym can help you pack smart for your next workout.
Proper use of ankle straps is essential for ensuring effectiveness and safety. Follow these steps to use them correctly:
Attach the Strap to Your Ankle Securely: Place the ankle strap around your ankle and fasten it so it fits snugly without causing discomfort. The strap should have cushioning to prevent irritation and allow for comfortable use throughout your fitness sessions.
Hook the Strap to the Cable Machine: Connect the hook or D-ring on the strap to the low pulley of the cable machine. Ensure that the connection is tight and secure before starting the exercise.
Maintain Proper Form: To maximise muscle activation and minimise the risk of injury, make sure to maintain proper form throughout your exercises. Engage your core, keep a slight bend in your supporting leg, and avoid any sudden, jerky movements. Controlled and steady movements are key to effectively targeting the muscle groups you want to train.
Warm-Up First: Before performing exercises with ankle straps, always do a pre-workout stretch to ensure your muscles are ready.
Start Light: Start with lighter weights until you get comfortable with the movement patterns.
Focus on Controlled Movements: Slowly perform each movement, feeling the contraction in the target muscles.
Make sure you're dressed comfortably for your ankle strap exercises - check out our guide to proper gym attire for the best workout clothing choices.
Cable kickbacks are one of the most popular exercises that can be performed with ankle straps. They are great for activating and strengthening the glutes.
How to Do It:Attach the Strap: Secure the ankle strap to one ankle and connect it to the pulley system.
Kick Back: Stand facing the cable machine and hold the machine for balance. Extend your leg straight back, squeezing your glutes as you move.
Return Slowly: Return to the starting position in a controlled manner and repeat.
Cable hip abductions work the muscles on the side of your hips, known as hip abductors. These are important muscles for pelvis stability and maintaining good form during other lower limb exercises.
How to Do It:Stand Sideways: Position yourself sideways to the machine.
Lift Your Leg Outwards: Lift your leg out to the side, away from your body. Make sure to keep your upper body steady to focus on the hip abductors.
Control the Return: Return your leg slowly and repeat.
Cable leg curls are excellent for the hamstrings. They help build leg muscle strength and support balanced development of the lower body.
How to Do It:Face the Machine: With the strap connected, face the cable machine.
Bend Your Knee: Bend your knee to pull your foot up towards your glutes, feeling the contraction in your hamstrings.
Slow Release: Slowly release the foot back down and repeat.
Material Quality
The material of your ankle strap determines its comfort and durability. Look for straps made from neoprene or nylon for a strong yet comfortable fit. These materials are also less likely to irritate your skin.
Padding for Comfort
Make sure the ankle strap has good padding. This extra layer makes the straps more comfortable and allows you to focus on the exercise rather than adjusting due to discomfort.
Adjustable Fit
Ankle straps with an adjustable fit ensure a snug and comfortable fit for different ankle sizes. Straps that can be adjusted properly help reduce the risk of slipping during exercises.
Using Too Much Weight
When you first start using ankle straps, avoid the temptation to use a lot of weight. Starting with a heavy exercise load can lead to poor form and injury. Always prioritise learning the correct technique.
Skipping Warm-Ups
Warming up is crucial for muscle preparation. Skipping the pre-workout stretch can increase your risk of injuries, as your muscles will not be ready for the increased strain.
Fast, Jerky Movements
When using ankle straps, avoid fast and jerky movements. These can put unnecessary stress on your joints. Instead, use steady movements to maximise muscle activation.
Discover even more about 6 Common Mistakes to Avoid When Using Ankle Straps.
Q: Can Beginners Use Ankle Straps?
Yes, beginners can use ankle straps. Just be sure to start with lighter resistance to learn the proper movements before progressing to heavier weights.
Q: Are Ankle Straps Only for Glute Workouts?
Not at all! Ankle straps are great for targeting multiple muscles, including the hamstrings, hip muscles, and leg muscles.
Q: How Often Should I Use Ankle Straps in My Workouts?
You can include ankle strap exercises in your exercise routine 2-3 times a week, depending on your fitness goals and recovery time.
Ankle straps are a powerful addition to your exercise gear. Whether you’re looking to tone your glutes, build strength in your hamstrings, or add variety to your workout routines, ankle straps can help you achieve these goals. By using them properly, focusing on controlled movements, and avoiding common mistakes, you can maximise their effectiveness.
If you haven't tried ankle straps before, now is the perfect time to incorporate them into your fitness regimen. Enjoy the journey towards stronger legs and a healthier you!