Best leg exercises with ankle weights

Ever feel like your legs need an extra challenge? Want stronger glutes, toned calves, and hamstrings that could impress a superhero? Then lace up your sneakers and grab some ankle weights, because we’re about to take your leg exercises to the next level!

Ankle weights are like tiny gyms for your ankles and feet. They add a little extra oomph to exercises you already know and love, making your muscles work harder and giving you amazing results. 

woman doing single leg bridges with ankle weights

We’re talking stronger legs, better balance, and a calorie-burning boost that keeps going even after you hit the showers.

Ready to ditch the boring leg routine and unlock some serious lower body power? Let’s jump in and discover the top exercises you can do with ankle weights, right at home or at the gym!

5 benefits of ankle weights for leg exercises

  1. Increased intensity and calorie burn: Ankle weights add extra resistance to your regular leg exercises, forcing your muscles to work harder. This translates to greater calorie burning both during and after your workout, even for simple activities like walking.
  2. Targeted muscle engagement: Ankle weights provide focused resistance to specific muscle groups, such as your glutes, hamstrings and calves. This allows for targeted strengthening and sculpting of these areas, leading to a more defined and toned lower body.
  3. Enhanced balance and stability: As you work with ankle weights, your body needs to work harder to maintain stability and balance. This translates to improved overall balance and coordination, which can benefit various activities outside the gym.
  4. Increased bone density: Resistance training with ankle weights, like walking or lunges, can stimulate bone growth and improve bone mineral density. This is particularly beneficial for women as they’re more prone to osteoporosis later in life.
  5. Convenience and versatility: Ankle weights are small, portable and affordable, making them a convenient tool for adding intensity to your workout routine at home, the gym, or even while traveling. They also offer versatility, allowing you to integrate them with various exercises like walking, leg lifts and squats.

Bonus Benefit: Using ankle weights can also make body weight exercises, like lunges and squats, more challenging, allowing you to progress your workout without needing heavier dumbbells or machines.

Leg exercises

Add something to leg day with a twist to your traditional leg exercises. Add wearable weights to improve your leg strength and leg muscles at home or in the gym. 

Donkey kicks

Muscles targeted: Glutes, hamstrings and core

  • Start on your hands and knees in a table top position with your hands shoulder-width apart, knees hip-width apart.
  • Maintain a neutral spine, keeping your back flat and core engaged.
  • Look down between your hands to keep your neck long and relaxed.
  • Keeping your knee bent at a 90-degree angle, squeeze your glute of the working leg and lift your heel towards the ceiling.
  • Focus on driving the movement with your glute, not your lower back.
  • Imagine pushing your heel through an invisible wall behind you.
  • Lift your leg until your thigh is roughly parallel to the ground, feeling the contraction in your glute and hamstring.
  • Hold for a second at the top, squeezing your glute muscles before slowly lowering your leg back down.
  • Repeat and then switch legs.

Fire hydrants

Muscles targeted: Glutes and outer hips

woman in orange long sleeve top doing fire hydrants with ankle weights
the best leg exercises with ankle weights
  • Start on your hands and knees in a tabletop position with your hands shoulder-width apart, knees hip-width apart.
  • Engage your core by pulling your belly button towards your spine and maintaining a neutral spine.
  • Keeping your core engaged and back flat, raise one leg off the ground, extending it straight to the side.
  • Imagine your leg is mimicking a fire hydrant spraying water out to the side.
  • Focus on lifting your leg using your glute muscles, not your lower back.
  • Aim for a height where your leg forms a 90-degree angle with your torso.
  • At the top position, squeeze your glute muscles tightly, holding for a second to maximize the contraction.
  • Ensure your hips stay level and avoid tilting your pelvis towards the lifted leg
  • Slowly lower your leg back down to the starting position, maintaining control and core engagement throughout the movement.
  • Don’t let your leg drop or fall back down quickly.
  • Repeat and then switch legs.

Leg raises

Muscles targeted: Glutes, hamstrings and core

leg raise with ankle weights
  • Start on your hands and knees in a table top position with your hands shoulder-width apart, knees hip-width apart.
  • Maintain a neutral spine, keeping your back flat and core engaged.
  • Look down between your hands to keep your neck long and relaxed.
  • Keeping your knee bent at a 90-degree angle, squeeze your glute of the working leg and lift your heel towards the ceiling.
  • Focus on driving the movement with your glute, not your lower back.
  • Imagine that you are trying to press heel on the ceiling.
  • Hold for a second at the top, squeezing your glute muscles before slowly lowering your leg back down.
  • Repeat and then switch legs.

Single leg bridge

Muscles targeted: Glutes, hamstrings and core muscles

woman doing single leg bridges with ankle weights
single leg bridge leg exercises with ankle weights
  • Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
  • Arms can be resting by your sides or palms facing down for added stability.
  • Engage your core by pulling your belly button towards your spine and maintaining a neutral spine.
  • Extend one leg straight up towards the ceiling, keeping your leg straight and toes pointed.
  • Focus on initiating the movement with your glute muscles, not your lower back.
  • Press heel into the floor and raise your hips off the ground until your body forms a straight line from shoulders to knees.
  • Squeeze your glutes and hamstrings at the top, holding for a second to maximize the contraction.
  • Slowly lower your hips back down to the starting position, keeping your extended leg straight.
  • Maintain control throughout the movement, avoiding any jerky motions.

Inner thigh leg lift

Muscles targeted: inner thighs

inner thigh leg lifts with ankle weights
inner thigh leg lift with ankle weights
  • Lie on your right side side with your left leg bent over the bottom leg.
  • Keeping your top leg straight, slowly lift your bottom leg (right leg) off the ground a couple of inches, initiating the movement with your inner thigh muscles.
  • Avoid using momentum or swinging your leg – focus on controlled, isolated movement.
  • Slowly lower your leg back to the starting position, maintaining control and core engagement throughout the movement.
  • Don’t let your leg drop or fall back down quickly.
  • Repeat and switch legs.

You will find that by adding ankle weights, you are able to add extra weight to each exercise without having to buy extra equipment in the beginning. You are able to add some intensity and a challenge to your exercise routine. 

For even more leg exercises, try these:

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