{"id":37000,"date":"2021-12-23T23:05:02","date_gmt":"2021-12-23T23:05:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=37000"},"modified":"2025-01-29T08:07:16","modified_gmt":"2025-01-29T08:07:16","slug":"ankle-resistance-band-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/","title":{"rendered":"Ankle Resistance Band Exercises: 10 Moves Worth Trying"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Foot_And_Ankle_Resistance_Band_Exercises\" >Foot And Ankle Resistance Band Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Ankle_Dorsiflexion\" >Ankle Dorsiflexion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Ankle_Plantarflexion\" >Ankle Plantarflexion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Ankle_Inversion\" >Ankle Inversion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Ankle_Eversion\" >Ankle Eversion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Monster_Walk\" >Monster Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Side-Lying_Leg_Lifts\" >Side-Lying Leg Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Runners_Extensions\" >Runner&#8217;s Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Standing_Glute_Kickbacks\" >Standing Glute Kickbacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#Single-Leg_Stands\" >Single-Leg Stands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#One_And_One_Quarter_Squats\" >One And One Quarter Squats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It\u2019s no secret that there are several strength workouts you can use to build and tone muscles all over your body. However, with such a wide variety to choose from, how do you know the best workout to use for a specific purpose? Well, that\u2019s why we\u2019re here. <\/span><span style=\"font-weight: 400;\">Resistance band workouts are some of the best ways to work on your lower body. Maybe you want to strengthen your ankles for several reasons\u2013 be it health or just improving your overall stability and performance, this article gives you the ten best ankle resistance band exercises worth trying.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foot_And_Ankle_Resistance_Band_Exercises\"><\/span><b>Foot And Ankle Resistance Band Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before looking at the specific ankle <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">strengthening exercises<\/a> resistance band, there are a few things you need to know to avoid muscle injuries (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000859.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When performing these exercises, ensure that your core is always engaged to support your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your focus should be on the right form, not the number of reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the workouts in a circuit. For each complete set, allow a minute rest between rounds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up and cool down before and after exercising.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, how do you know which resistance band to use for different workouts? Simple! The best band is the one that allows you to perform 12-15 reps while maintaining the right form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your form starts breaking on the 12th rep, you should consider using a lighter band. However, if you can easily complete 15 reps, then that\u2019s an indication you should move to the next level of resistance. Finally, if you need some extra resistance but don\u2019t have weights to choose from, just double or triple up the bands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, let\u2019s take a look at the top ten ankle exercises with <a href=\"https:\/\/betterme.world\/articles\/weight-loss-resistance\/\">resistance<\/a> bands.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-band-chest-workout\/\">Resistance Band Chest Workout For A Muscular And Bigger Chest<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Dorsiflexion\"><\/span><b>Ankle Dorsiflexion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The four way ankle <a href=\"https:\/\/betterme.world\/articles\/resistance-band-butt-workout\/\">resistance band exercises<\/a> are Dorsiflexion, Plantarflexion, Inversion, and Eversion. Ankle dorsiflexion refers to bending your foot at the ankle such that your toes are drawn towards your shins. The normal ankle Dorsiflexion range is about 20 degrees.\u00a0<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tie the resistance band around a steady anchor point (leg of a table or chair).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with the right leg stretched out. Place the left leg at a right angle to the right one.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the free end of the band around your right leg, just below the toes. Place your hands behind your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your foot towards your head, then backward, slowly working your ankle against the resistance created in the band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 15 to 20 times, then switch to the opposite leg.<\/span><\/li>\n<\/ol>\n<p><i><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5.png\" \/><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Plantarflexion\"><\/span><b>Ankle Plantarflexion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ankle Plantarflexion is the opposite of Dorsiflexion. It is performed by extending your foot so that it points down and away from the shins. When standing, your foot points to the ground as is the case, for example when tiptoeing. The normal range of motion is about 20 to 50 degrees.<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit down on the floor with your right leg outstretched and your left leg 90 degrees to the right one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the resistance band around the ball of your right foot. Hold the other end in your hands and pull the band towards your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your back should remain straight, and the band should be parallel to your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your foot down against the resistance of the band.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your foot forward back to its initial position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 15 to 20 reps on each leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Inversion\"><\/span><b>Ankle Inversion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ankle Inversion refers to the titling of the foot such that the sole faces towards the midline. Ankle Inversion with a resistance band strengthens the inner muscles of the ankle.<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit down on the floor with your right leg outstretched and your left leg 90 degrees to the right one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the sole of your right foot facing inwards (towards the center) and loop the band just below your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach the other end of the band to a strong anchor point such that the band faces the outside of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your ankle inward so that it is working against the resistance of the band. Hold then return to the initial position. Your knees should remain steady, so avoid rotating them inwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 20 times, then switch ankles.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/store.betterme.world\/products\/pilates-studio-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-14.png\" alt=\"BetterMe Pilates Studio Kit\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Eversion\"><\/span><b>Ankle Eversion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ankle Eversion is tilting your foot so that the sole faces away from the midline. This exercise helps strengthen the outer ankle muscles.\u00a0<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit down on the floor with your right leg outstretched and your left leg 90 degrees to the right one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attached one end of the band to an anchor point at ground level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right foot inside the band.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your ankle outward so that it is working against the resistance of the band. Hold, then slowly return. Your knee should remain steady, so don&#8217;t rotate it to help complete the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 20 times, then switch ankles.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monster_Walk\"><\/span><b>Monster Walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the <a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">master walk<\/a> works the evertors of the foot. The fibularis longus, fibularis brevis, and fibularis tertius make up the evertors of the foot. These muscles are responsible for creating ankle stability and lifting the lateral part of the foot.<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the band around your ankles and stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, slightly flex your knees, and hinge forward at your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take alternating steps backward (your steps should be about 8 to 10 inches). Ensure you maintain an equal distance between your feet and tension in the resistance band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you take the backward steps, don&#8217;t twist your hips (they should remain stable). If this happens, try taking shorter steps or switch to a lighter band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12 to 15 reps on each side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/jumpsuits?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-11-2.png\" alt=\"BetterMe\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side-Lying_Leg_Lifts\"><\/span><b>Side-Lying Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This movement <a href=\"https:\/\/betterme.world\/articles\/working-out-30-minutes-a-day\/\">can be done by anyone<\/a>, from beginners to pros. Once you can comfortably perform 10 to 15 reps, move to a heavier band or try other exercises, such as lateral walks with the band at the knees.<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the band around your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side, with your legs stacked and extended. Support your weight on the lower arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your upper head as high as you can without lifting your hip, then slowly lower it. That is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement. Ensure your upper leg stays on the same level as the lower one all through. Focus on form and not speed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 12 to 15 full reps on each side.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-effective-are-resistance-band-workouts\/\">How Effective Are Resistance Band Workouts?<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Runners_Extensions\"><\/span><b>Runner&#8217;s Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/betterme.world\/articles\/track-and-field-training\/\">exercise<\/a> works the quads, hip flexor, and transverse abdominis.<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back and place the resistance band around the arches of your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your feet off the floor so that your knees and hips are flexed at 90 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your feet and knees should remain hip-width apart so that there is tension in the band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core, then hold one leg firmly in place (anchor leg) while you extend the opposite leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return the extended leg to its initial position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 12 to 15 reps on each side; alternate sides.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The anchor leg should remain as stable as possible since it creates tension between the band and the extended leg.<\/span><i><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Glute_Kickbacks\"><\/span><b>Standing Glute Kickbacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The primary muscles targeted are the glutes. The exercise also activates muscles in the hips, thighs, and calves.\u00a0<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the resistance band around your ankles and stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While engaging your core, shift your weight to one leg, and with the other leg, slowly kick backward about eight inches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return slowly and with the raised foot, lightly tap the floor just behind the planted foot. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 12 to 15 reps on each side. Perform full reps on one side before switching to the opposite side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Focus on good form and balance. Your hips should remain stable, so avoid dipping your hips during the movement.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-10.png\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Stands\"><\/span><b>Single-Leg Stands<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps you <a href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\">build strong legs<\/a>, improve flexibility and mobility.<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the resistance band around your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a bench or chair. Ideally, the height of the chair or bench should be where your knees are flexed at 90 degrees when you sit or higher.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tilt your trunk slightly forward so that your chest is in front of your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one good off the ground by about an inch.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With the opposite foot firmly planted on the floor, stand up on that leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the beginning position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 12 to 15 reps on each side. You can complete all reps on one side before moving to the opposite side or alternate sides.<\/span><\/li>\n<\/ol>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-3.png\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"One_And_One_Quarter_Squats\"><\/span><b>One And One Quarter Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This squat variation is designed to strengthen your <a href=\"https:\/\/betterme.world\/articles\/how-to-train-for-a-sprint-triathlon\/\">lower body<\/a>.\u00a0<\/span><\/p>\n<p><b>How to perform this exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the resistance band just above your knees, then stand with your feet hip-width apart. Tighten your core and put your chest upright.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat until your knees are bent at 90 degrees. To increase difficulty, you can go lower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From the bottom of the squat, stand up a quarter of the total distance and hold, then lower once again. Think of it as a squat within the squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then stand up all the way to complete one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 12 to 15 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance bands are an affordable versatile workout tool. They can be carried anywhere and used at any time. Resistance band ankle strengthening exercises can challenge and help you build muscle strength. Remember to start slow, then gradually build up on intensity and speed.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s no secret that there are several strength workouts you can use to build and tone muscles all over your body. However, with such a wide variety to choose from, how do you know the best workout to use for a specific purpose? Well, that\u2019s why we\u2019re here. Resistance band workouts are some of the [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":37002,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54,6],"tags":[],"coauthors":[117],"class_list":["post-37000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ankle Resistance Band Exercises: 10 Moves Worth Trying - BetterMe<\/title>\n<meta name=\"description\" content=\"Which are the best ankle resistance band exercises? Here is a list of ten exercises to help strengthen your ankle and foot muscles.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ankle Resistance Band Exercises: 10 Moves Worth Trying\" \/>\n<meta property=\"og:description\" content=\"Which are the best ankle resistance band exercises? Here is a list of ten exercises to help strengthen your ankle and foot muscles.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T08:07:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1766260580-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"Ankle Resistance Band Exercises: 10 Moves Worth Trying\",\"dateModified\":\"2025-01-29T08:07:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\"},\"wordCount\":1698,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1766260580-scaled.jpg\",\"articleSection\":[\"Leg Workouts\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It\u2019s no secret that there are several strength workouts you can use to build and tone muscles all over your body. However, with such a wide variety to choose from, how do you know the best workout to use for a specific purpose? Well, that\u2019s why we\u2019re here. <\/span><span style=\\\"font-weight: 400;\\\">Resistance band workouts are some of the best ways to work on your lower body. Maybe you want to strengthen your ankles for several reasons\u2013 be it health or just improving your overall stability and performance, this article gives you the ten best ankle resistance band exercises worth trying.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\\\"><img class=\\\"alignnone\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\\\" alt=\\\"\\\" width=\\\"1920\\\" height=\\\"1200\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Foot And Ankle Resistance Band Exercises<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before looking at the specific ankle <a href=\\\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\\\">strengthening exercises<\/a> resistance band, there are a few things you need to know to avoid muscle injuries (<\/span><a href=\\\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000859.htm\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">When performing these exercises, ensure that your core is always engaged to support your back.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Your focus should be on the right form, not the number of reps.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Do the workouts in a circuit. 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Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Ankle Resistance Band Exercises: 10 Moves Worth Trying - BetterMe","description":"Which are the best ankle resistance band exercises? Here is a list of ten exercises to help strengthen your ankle and foot muscles.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/","og_locale":"en_US","og_type":"article","og_title":"Ankle Resistance Band Exercises: 10 Moves Worth Trying","og_description":"Which are the best ankle resistance band exercises? Here is a list of ten exercises to help strengthen your ankle and foot muscles.","og_url":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-29T08:07:16+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1766260580-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"Ankle Resistance Band Exercises: 10 Moves Worth Trying","dateModified":"2025-01-29T08:07:16+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/"},"wordCount":1698,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1766260580-scaled.jpg","articleSection":["Leg Workouts","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">It\u2019s no secret that there are several strength workouts you can use to build and tone muscles all over your body. However, with such a wide variety to choose from, how do you know the best workout to use for a specific purpose? Well, that\u2019s why we\u2019re here. <\/span><span style=\"font-weight: 400;\">Resistance band workouts are some of the best ways to work on your lower body. Maybe you want to strengthen your ankles for several reasons\u2013 be it health or just improving your overall stability and performance, this article gives you the ten best ankle resistance band exercises worth trying.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Resistance_Band_Exercises\"><img class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-6.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>Foot And Ankle Resistance Band Exercises<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before looking at the specific ankle <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">strengthening exercises<\/a> resistance band, there are a few things you need to know to avoid muscle injuries (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000859.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When performing these exercises, ensure that your core is always engaged to support your back.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your focus should be on the right form, not the number of reps.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the workouts in a circuit. For each complete set, allow a minute rest between rounds.<\/span><\/li>\r\n \t<li s ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/","url":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/","name":"Ankle Resistance Band Exercises: 10 Moves Worth Trying - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1766260580-scaled.jpg","dateModified":"2025-01-29T08:07:16+00:00","description":"Which are the best ankle resistance band exercises? 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