Ankle straps are a useful exercise tool that can be used in a variety of effective movements. Ankle straps typically wrap around your leg at or around the ankle level and then hook onto a cable pulley system at the gym. Although these straps don't provide much in terms of power lifting, they're among the best tools available for full range-of-motion movements.
Movements
Ankle straps are most commonly used during standing movements while standing next to a cable pulley machine. For example, you can tie an ankle strap to your left ankle while standing perpendicular with a cable pulley machine on your left side. Bracing yourself with your left arm, pull your left leg across your body in front of you as if you were kicking dirt from left to right. This movement, like most others using the ankle strap tool, should be done on very low weight at high repetitions..
Benefits
Unlike free weights or restricting machines, ankle straps are used strictly with cable pulley systems, which allow for free range of motion and equal resistance in the ascent and descent of the movement. Ankle straps can also help with building small stabilizer muscles on the outer and inner leg that would otherwise be difficult to exercise using traditional weights. Inner thigh and groin muscles are prime examples of stabilizer muscles that are meant to support larger, stronger muscles.
Considerations
Much like shoes or socks, ankle straps all serve similar purposes but come in a wide array of designs. When choosing your design, one important factor to consider is the comfort level of the inner strap. When you use an ankle strap in the gym, there's a strong chance that a moderate amount of weight is going to pull on your ankle in one direction. Some ankle straps use a thick amount of soft padding, but others on the market use very little padding and are made of primarily nylon material.
Warning
As with any form of equipment used primarily to exercise small stabilizer muscles, take extreme caution whenever you use ankle straps in the gym. Always brace yourself to help with keeping proper form throughout every repetition. Avoid jerking your body or back at any point. You could pull, strain or even tear a muscle. If you're unsure of a movement, seek the help of a partner and use a spotter.
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