The Best Ankle Straps for Resistance Training
The Best Ankle Straps for Resistance Training (And Why the XBAR Is a Better Option)
If you’ve ever searched for ankle straps to use with resistance bands or cable machines, you know how many options there are — padded, Velcro, heavy-duty, leather, and everything in between. But do ankle straps really deliver what you need for leg and glute training? In this in-depth guide, we’ll cover the benefits and drawbacks of ankle straps, how they’re commonly used, and why the XBAR Fitness System may be a more effective (and safer) alternative for your lower-body workouts.
What Are Ankle Straps?
Ankle straps are padded cuffs, usually secured with Velcro, designed to attach your ankles to a resistance band, cable machine, or pulley. They allow you to perform leg exercises by adding resistance against your hip and glute muscles. Common ankle strap exercises include:
- Cable kickbacks for glutes
- Hip abductions for outer thighs
- Leg curls for hamstrings
- Glute extensions and donkey kicks
They’re especially popular in gyms with cable stacks, but many home exercisers buy them to attach to bands as well.
The Pros of Using Ankle Straps
- Targeted Glute & Leg Training: Great for isolating the glutes, hamstrings, and hip muscles (Contreras et al., 2018).
- Compact & Affordable: Ankle straps are small and usually cost under $25.
- Popular with Athletes: Common in sports performance training for hip mobility and leg strength.
The Cons of Ankle Straps
- Limited Range: Mostly useful for isolation exercises; not ideal for full-body strength training.
- Awkward Setup: Strapping in and out between sets can be time-consuming.
- Joint Stress: Poorly made straps can pull on the ankle joint, especially under heavy loads.
- Durability Issues: Velcro and stitching often wear out quickly.
Do You Really Need Ankle Straps?
For most people, the answer is no. While ankle straps can be effective for glute kickbacks and similar isolation moves, they aren’t essential for building lower-body strength. In fact, research shows that compound movements like squats, hip thrusts, and lunges are far more effective for glute and leg development than isolated ankle-strap exercises (Barbalho et al., 2020).
If your goal is toned, stronger legs and glutes, you’ll get more bang for your buck with equipment that supports multi-joint exercises and progressive overload.
Lower Body Exercises with the XBAR (No Ankle Straps Required)
Here are some of the best glute and leg exercises you can do with the XBAR system instead of ankle straps:
1. Banded Squats
Stand on the band with the XBAR across your shoulders. Squat slowly, keeping tension on the band throughout.
2. Deadlifts
Stand on bands and hinge at your hips with the XBAR. Builds hamstrings and glutes safely.
3. Hip Thrusts
Place the band across your hips and thrust upward, squeezing glutes at the top.
4. Side Steps / Lateral Walks
Step inside the band loop and sidestep for hip and glute activation.
5. Glute Kickbacks (XBAR Version)
Anchor the band low with the door anchor. Instead of strapping in, place your foot in the band loop and kick back.
When Ankle Straps Still Make Sense
There are cases where ankle straps are useful, particularly if you train in a gym with cable stacks and want to add variety. For example:
- Bodybuilders adding isolation work after compound lifts.
- Rehab patients needing controlled, low-load hip exercises.
- Individuals looking for targeted glute “finishers.”
But even then, ankle straps should be seen as a supplement, not a foundation for lower-body training.
FAQs About Ankle Straps
Are ankle straps necessary for leg day?
No. You can train glutes, hamstrings, and quads effectively with squats, deadlifts, lunges, and hip thrusts using the XBAR system.
Are ankle straps safe?
Generally yes, but cheap straps can wear out or pull awkwardly on joints.
What can I do instead of ankle straps at home?
Use heavy-duty bands with a door anchor or the XBAR system for safer, more versatile training.
Can ankle straps build glutes?
Yes, but only in isolation. For maximum glute growth, compound moves like squats and hip thrusts are more effective (Contreras et al., 2018).
Our ankle straps can be sent to you NOW!
Ankle straps can be useful for targeted isolation work, but they’re not essential — and they come with drawbacks in durability, convenience, and joint safety. For anyone serious about building strong, toned legs and glutes, a more versatile system makes better sense. The XBAR Fitness System includes ankle straps letting you perform powerful lower-body and full-body exercises anywhere, anytime.
Upgrade to smarter training. Order your XBAR today and experience how portable fitness was meant to be.
References
- Contreras, B., et al. (2018). Gluteus maximus activation during common lower-body exercises. J Strength Cond Res. PubMed
- Barbalho, M., et al. (2020). Squat vs. hip thrust: muscle hypertrophy and strength. J Strength Cond Res. PubMed
- Burd, N. A., et al. (2012). Muscle time under tension and protein synthesis. J Physiol. PubMed
- Cleveland Clinic (2022). Should you try resistance bands for strength training? External Link