10 Ankle Weight Exercises to Boost Your Body Strength Training

24 April, 2024

If you can put on ankle weights, why would you pick up and handle dumbbells? Ankle weights have simple buckle fastenings and weigh between one and ten pounds.Ankle weight exercises are excellent for resistance training since they allow you to include more weight into your workouts, aid in toning and strengthening, and be used for physical therapy or rehabilitation.Ankle weights are also incredibly popular, low-maintenance exercise equipment that is portable.

Take hold of some ankle weights and follow our instructions to properly fit and do your full-body workout. These are the top 10 ankle weight exercises that you may perform at the gym or at home. Continue reading!

10 Full-Body Ankle Weight Workouts

1. Standing Side Lift 

How To Do

  1. Wear your ankle weights.
  2. Stand on a mat with your right foot slightly out to the side, palms lightly touching together, your shoulders rolled back, and looking straight ahead. This is the starting position. You may also place your hands on your waist for better balance.
  3. Lift your right foot off the floor to the side as high as possible.

2. Squats 

SHP_SumoSquat

How To Do

  1. Place your toes out, roll your shoulders back, stand with your legs shoulder-width apart, and face front. By your sides, keep your hands. This is where everything begin.
  2. Sit down by pushing your hips back and bending your knees.
  3. Put your hands in front of your chest, close together.
  4. Watch out that your knees don't cross your toes. 

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3. Lying Leg Abduction 

How To Do

  1. Place the ankle weights on and take a left-side position.
  2. Keep your right hand on the floor in front of your chest for support, and rest your head on your left palm. Let your shoulders drop.
  3. Raise and lower your right foot to a 45-degree angle.
  4. Raise your right foot back up just before it hits the left.
  5. Before swapping sides, repeat this ten times.

4. Crunches 

How To Do

  1. Wear the ankle weights and lie down on a mat.
  2. Bend your knees and keep your feet flat on the floor.
  3. Lift your head off the floor, place your thumbs behind your ears and cup your head with your other fingers for support. Look diagonally up at the ceiling.
  4. Now, keeping your elbows open, curl up and go down to the starting position.

5. Bicycle Crunches 

How To Do

  1. Lay down on a mat with your ankle weights on.
  2. Raise your legs off the ground and bend your knees to create a 90-degree angle between your thighs and lower legs.
  3. Raise your head off the ground, cup it with your other fingers for support, and tuck your thumbs behind your ears. Examine your knees.
  4. Curl up now and attempt to contact your left knee with your right elbow while maintaining your elbows open.
  5. At the same time, stretch out your right leg.
  6. Return to your starting posture by curling up and bending your right leg.
  7. Now curl up and attempt to put your right knee in contact with your left elbow. At the same time, spread out your left leg. 

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6. Sit Ups

Straight Legged Sit Ups Can Make You A Fitness Beast | A Complete Exercises Guide | DMoose

How To Do

  1. Wear the ankle weights and lie down on a mat with your knees bent and feet flat on the floor.
  2. Lift your head off the floor, place your thumbs behind your ears, and cup your head with your other fingers for support. Look diagonally up at the ceiling.
  3. Now, keeping your elbows open, lift your upper body off the floor to come to a sitting posture. 

7. Leg Kick Outs

How To Do

  1. Sit on a mat with your legs close together, knees bent, and feet flat on the floor.
  2. Place both your palms behind you on the mat for support and lean back.
  3. Engage your core and lift both your legs off the floor. This is the starting position.
  4. Now, push your right leg and extend it in front of you.
  5. Bring it back to the starting position and push your left leg out. 

8. Straight Leg Donkey Kick

How To Do

  1. On a mat, begin by kneeling.
  2. Get on all fours and place both of your palms on the ground.
  3. Now, put both of your elbows just beneath your shoulders on the mat.
  4. Stretch back your right leg so that your toes are on the ground. This is where everything begin.
  5. With your right leg extended, lift it off the ground and kick it upward toward the ceiling.

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9. Hamstring Curl 

Dumbbell Hamstring Curl – DMoose

How To Do

  1. Get on all fours. Place both your elbows on the mat directly under your shoulders.
  2. Extend your right leg back and lift it off the floor. This is the starting position.
  3. Now, bend your right knee and flex your leg. Bring your ankle close to your hip, as shown in the picture.
  4. Extend your leg back to the starting position.

10. Leg Drops 

How To Do

  1. Place yourself on a mat and put on the ankle weights.
  2. As seen in the photo, bend your knees and raise your legs off the ground so that your thighs and lower legs form a 90-degree angle.
  3. Now lower your right leg gradually.
  4. Raise it back up until it almost touches the ground.

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