Health and Fitness

Ankle Resistance Band Exercises: 10 Moves Worth Trying

Resistance band exercises are best for the lower body. Perhaps you want to toughen your ankles for personal reasons like maintaining a healthy body or just improving your general stability and performance.


Also Read: Treadmill Workouts for Beginners to Lose Weight

Deciding on What Bands to Use

There are different kinds of resistance bands available to use. However, you must select the one which could enable you to perform 12-14 reps. If your form begins to crumble on the 12th rep, you can opt for a lighter band. On the flip side, you may be ready to level up if you are comfortably hitting 15 reps without breaking a sweat. Moving forward, here are the ten best ankle resistance band exercises that are worth trying.

1. Ankle Dorsi flexion

Ankle dorsa flexion is the practice of bending your foot at the ankle so that the toes are directed towards the shins.

  • Seat yourself on the floor with your right leg extended out. Position the left leg at a right angle to the right leg.
  • Wind the free end of the band around the right leg, slightly below the toes. Set your hands behind your rear.
  • Wind the free end of the band around the right leg, slightly below the toes. Set your hands behind your rear.
  • Push your foot towards your head, then rearward, gradually working your ankle against the resistance produced inside the string.


2. Ankle Inversion

Ankle Inversion refers to the tilting of the foot in a way that the sole is directed towards the midline. With the help of a resistance band, ankle inversion fortifies the inner muscles of the ankle.

  • Settle down on the floor with your right leg stretched outwards and your left leg 90 degrees to the right leg.
  • Hold the sole of your right foot facing towards the centre and twist the band slightly below your toes.
  • Bind the other end of the band to a strong anchor point like a chair or a table so that the band faces the exterior of your foot.
  • Stretch your ankle inwardly to function against the band’s resistance. Maintain this posture, then return to the starting position. Your knees must stay undisturbed, so avoid turning them inwards.


3. Ankle Plantar flexion

Opposite of Dorsi flexion, Ankle Plantar flexion allows you to utilize your ankles effectively. Thanks to plantar flexion, tasks like hitting the gas pedal and ballet dancing become easier to perform.

  • Seat yourself on the ground with your right leg stretched outward and your left leg at 90-degrees to the right leg.
  • Curl the resistance band around the ball of your right foot. Keep the other end in your hands and stretch the band towards the chest.
  • Your back must remain firm, and the band should be parallel to your leg.
  • Press your foot down against the resistance of the band.
  • Thrust your foot forward back to its starting position.


4. Ankle Eversion

Ankle Eversion involves tilting your foot such that the sole faces away from the midline. It helps toughen the outer ankle muscles.

  • Settle down on the ground with your right leg stretched outwards and your left leg 90 degrees to the right leg.
  • Connect one end of the band to an anchor point such as a chair or a table at ground level.
  • Position your right foot into the band.
  • Thrust your ankle towards the outside to function against the band’s resistance. Maintain this posture, then gradually return to the starting position. Your knee should remain undisturbed, so do not turn it to help finish the movement.


5. Monster Walk

Monster walks serve to benefit the evertors of the foot. These evertors consist of fibularis longus, fibularis brevis, and fibularis tertius. These muscles work to create ankle strength and lift the lateral regions of the foot.

  • Stretch the band about your ankles and stand with your feet hip-width asunder.
  • Employ your core, bend your knees, and hinge forward at your hips.
  • Take alternating steps backwards, which should be about 8 to 10 inches. Assure that you keep an equal space between your feet and pressure in the resistance band.
  • Do not bend your hips while taking the backward steps, as they should remain stable. Go for lighter steps or switch to a more lightweight band if this occurs.


6. Side-Lying Leg Lifts

Anyone can do this exercise. It benefits the legs and keeps them in good shape.

  • Position the band about your ankles.
  • Lay on your side, with your legs piled and stretched. Sustain your weight on the lower arm.
  • Raise your upper head as high as possible without raising your hip, then gradually lower it. That will be counted as one rep.
  • Repeat this action. Make sure that your upper leg remains on the same level as the lower one throughout. Remember to focus on form and not speed.


7. Runner’s Extensions

This exercise targets the quadriceps, hip flexor, and transverse abdominis.

  • Lie straight on your back and set the resistance band about the arcs of your feet.
  • Raise your feet off the ground to bend your knees and hips at a 90-degree angle.
  • Feet and knees must stay hip-width apart such that the band is rigid.
  • Constrict your core, then maintain one leg firmly while stretching the opposite leg.
  • Gradually bring the extended leg back to its starting position.


8. Standing Glute Kickbacks

This workout triggers muscles in the hips, thighs, and calves.

  • Position the resistance band around your ankles and stand with your feet hip-width asunder.
  • As you engage your core, move your weight to one leg, then slowly kick backwards about eight inches with the other leg.
  • Fall back gradually and gently tap the ground just behind the grounded foot with the extended foot.


9. Single-Leg Stands

You can achieve strong legs by following this workout.

  • Set the resistance band around both of your knees.
  • Sit on the corner of a bench and tilt your trunk a little forward such that your chest is facing your hips.
  • Raise one good leg off the floor by about an inch.
  • Stand on that leg with the opposite foot firmly grounded.
  • Gradually return to the initial position.


10. One and One Quarter Squats

This squat variation is specifically designed to fortify your lower body.

  • Position the resistance band over your knees, then stand with your feet hip-width asunder. Constrict your core and keep the chest erect.
  • Squat till your knees are bent at a 90-degree angle.
  • From the squat base, stand up some distance, stay still, and go lower again.
  • Finally, stand up completely to conclude one rep.

Final Thoughts

By acquiring an ankle band and following the workout exercises mentioned above, one can build strong ankle muscles. Since these bands are relatively cheaper than the weights, you save a few bucks. Another gain of working out with bands is that they do not stress your joints during a workout. In short, they are cost-effective and stress less pieces of equipment to gain strong ankles.


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