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Ace Your Body Strength Training With 15 Ankle Weight Exercises

Ankle weights are a fantastic addition to any strength
training routine, as they provide an extra challenge to your workouts and help
to tone and support the muscles in your lower body. By adding resistance to
your ankles, you can effectively target your glutes, quads, hamstrings, and
calves, enhancing your overall muscular strength and stability. In this
article, we will explore 15 ankle weight exercises that can help you ace your
body strength training and take your workouts to the next level.
Walking Lunges: Strap on your ankle weights and perform
walking lunges to engage your glutes, quads, and hamstrings. Take a step
forward with one foot, lower your body into a lunge position, and push back up
to the starting position. Repeat with the opposite leg.
Donkey Kicks: Get down on all fours and secure ankle weights
around your ankles. Kick one leg back and up, focusing on squeezing your glutes
at the top of the movement. Lower the leg back down and repeat per the other
leg.
Glute Bridges: Lie on your backbone with your knees bent and
feet smooth on the ground. Place ankle weights around your ankles and lift your
hips off the ground, squeezing your gluteus muscle at the top. Lower your hips
back down and repeat for the desired number of repetitions.
Standing Leg Lifts: Stand upright with your feet hip-width
apart and ankle weights on. Lift one leg straight out to the adjacent as high
as you can, keeping it straight and engaging your outer thigh muscles. Lower
the leg back down and repeat on the other side.
Calf Raises: Position with your feet hip-width apart and
place ankle weights around your ankles. Raise up onto your toes as high in
place of you can, then lower back down to the starting position. This exercise
targets your calf muscles.
Standing Kickbacks: Stand tall with your feet hip-width
apart and ankle weights on. Shift your weight to one leg besides kick the supplementary
leg straight back, engaging your glutes and hamstrings. Lower the leg back down
and repeat on the other side.
Side Lying Leg Lifts: Lie on your side with your legs extended
and ankle weights secured around your ankles. Lift your top leg up as high as
you can, focusing on engaging your outer thigh muscles. Lower the leg back down
and repeat on the other side.
Step-Ups: Find a step or sturdy platform and place one foot
on it, with ankle weights on. Push through the heel of the elevated foot and
lift your physique up onto the step. Step back down and repeat with the other
foot.
Seated Leg Extensions: Sit on a chair or bench with ankle
weights around your ankles. Extend one leg straight out in front of you,
engaging your quadriceps. Lower the leg back down and repeat with the supplementary
leg.
Fire Hydrants: Begin on all fours with ankle weights on.
Lift one leg out to the side, keeping your knee bent at a 90-degree angle.
Engage your outer thigh muscles and lower the leg back down. Repeat with the
other leg.
Bulgarian Split Squats: Stand facing away from a bench or
step, with one foot elevated behind you and ankle weights on. Lower your body
into a lunge position, keeping your front knee aligned with your ankle. Push
back up to the starting position and repeat with the other leg.
Bicycle Crunches: Lie on your back with your knees bent and
hands behind your head. Lift both legs off the ground and begin pedaling them
as if you were riding a bicycle. Engage your core muscles and continue the
motion for the desired duration.
Standing Abductions: Stand with your feet hip-width apart
and ankle weights on. Lift one leg out to the side, focusing on engaging your
outer thigh muscles. Lower the leg back down and repeat on the other side.
Side Plank Leg Lifts: Start in a side plank position with
ankle weights on. Lift your top leg up as high as you can, engaging your outer
thigh muscles. Lower the leg back down and repeat on the other side
Standing Hip Extensions: Stand upright with your feet
hip-width apart and ankle weights on. Shift your weight to one leg and extend
the opposite leg straight back, squeezing your glutes at the top. Lower the leg
back down and repeat on the other side.
Incorporating these 15 ankle weight exercises into your
strength training routine will help you maximize your lower body strength and
improve overall muscular endurance. Start with a weight that challenges you but
allows you to maintain proper form throughout the exercises. As you progress,
you can gradually increase the weight to continue challenging your muscles and
achieving your fitness goals. Remember to listen to your body, rest when
needed, and consult with a healthcare professional before starting any new
exercise program.
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