Ankle straps are adjustable bands that you fasten around your ankles to perform exercises on a cable machine. They are widely used in the gym, especially for training the glutes, hamstrings, hips, and legs. By attaching ankle straps to a cable machine, you create constant tension on the muscles, which scientific research shows is an important factor for muscle growth and muscle activation. In this blog, you will read exactly what ankle straps are, how to use them, what the benefits are, and which exercises with ankle straps are most effective.
What are ankle straps?
Ankle straps, also called ankle cuffs, are sturdy bands that you fasten around your ankle. The strap usually has a metal D-ring that you clip onto a cable machine. This allows you to perform controlled exercises where the tension remains continuously on the muscle.
While many people mainly associate cable training with upper body exercises, ankle straps are actually used a lot for lower body training. Ankle straps have become especially popular for glute training. Research shows that exercises with constant tension and a full range of motion can contribute to higher muscle activation and muscle growth.
Good ankle straps are sturdy, comfortably padded, and stay tight without slipping during heavy sets. Especially with exercises like cable kickbacks or hip abductions, you immediately notice the difference between cheap straps and quality ankle straps.
In addition, ankle straps are not only used for lower body exercises. Some athletes also use ankle straps for cable side raises or tricep pushdowns. Especially people who have issues with their wrists, elbows, or grip sometimes choose this so that the tension stays better on the target muscle. This depends on the type and size of the ankle straps. More compact ankle straps often work better for this than large, thickly padded models.
How do you use ankle straps?
Using ankle straps is quite simple, but many people still do it wrong. Secure the ankle strap firmly just above your ankle and then clip the cable to the metal ring. After that, set the weight on the cable machine and perform the exercise in a controlled manner.
The biggest mistake people make with ankle strap gym exercises is training too heavy, causing them to swing their body. Controlled repetitions provide maximum tension on the muscles. Research in resistance training shows that controlled tension, sufficient training volume, and a full range of motion are important factors for muscle growth.
It’s also smart to consciously focus on the muscle you’re trying to train during exercises with ankle straps.
Various studies show that a strong mind-muscle connection can actually lead to higher muscle activation during exercises.
What are the benefits of ankle straps?
The biggest advantage of ankle straps is that your muscles stay under constant tension. With cable training, the resistance is present throughout almost the entire movement, so the muscle has to work continuously.
In addition, ankle straps are extremely versatile. You can use them for glutes, hamstrings, hips, quadriceps, and even certain upper body exercises. Especially people who have trouble feeling their glute muscles properly during squats or lunges often find that ankle strap exercises isolate much better.
Another big advantage of ankle straps is that they are relatively joint-friendly. Because you can control training with constant tension and less peak load, many athletes experience less pressure on the lower back or knees compared to some heavy compound exercises.
Ankle straps are also ideal for progressive overload. You can gradually increase the weight while keeping your technique tight. This makes it easier to keep making long-term progress without unnecessary strain.
Thor Athletics Ankle Straps
Are you looking for sturdy ankle straps that don’t slip, cut, or come loose during heavy sets? Then check out the Thor Athletics Ankle Straps. Our ankle straps are extra wide padded, made from strong material, and designed for maximum stability during cable exercises in the gym.
5 exercises for ankle straps on a cable machine
Cable Glute Kickback
Probably the most well-known exercise with ankle straps. Here you kick your leg controlled backward to train the glutes maximally.
Cable Hip Abduction
In this exercise, you move your leg sideways away from your body. Ideal for the side of the glutes and hip stability.
Cable Hamstring Curl
With ankle straps, you can also perform hamstring curls on a low cable machine. A good isolation exercise for the back of your legs.
Standing Cable Leg Raises
This mainly trains the hip flexors and front of the legs. Often underestimated, but very good for stability and athletic movement.
Cable Curtsy Kickback
A combination of a kickback and diagonal movement that activates different parts of the glutes simultaneously are targeted.
Conclusion: what are ankle straps?
Ankle straps are one of the most effective tools for cable training of the legs, glutes, and hips. Due to constant tension, controlled movement, and good muscle isolation, ankle straps are ideal for both beginners and advanced athletes. Especially for glute training, hip stability, and lower body hypertrophy, ankle straps offer huge benefits.
Other exercises
In addition, ankle straps, depending on the model, can also be used for certain upper body cable exercises such as side raises or tricep pushdowns. This makes ankle straps more versatile than many people think.
Good ankle strap gym accessories also provide more comfort, better stability, and safer workouts. If you want to get more out of your cable exercises, high-quality ankle straps are definitely a smart addition to your training.
References
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. Click here
Contreras, B. et al. (2015). An electromyographic comparison of gluteus maximus activation during common lower body exercises. Journal of Applied Biomechanics. Click here
American College of Sports Medicine (2009) Position Stand: Progression Models in Resistance Training for Healthy Adults. Click here
