A small strap around each ankle, and suddenly every leg lift counts for more.
Ankle weights are one of those quietly useful pieces of gear. They usually run somewhere between 1 and 10 pounds, fasten with a buckle or velcro, and slip into a drawer when you’re done. You strap them on and your own bodyweight moves start pushing back a little harder. That extra load is what builds strength, sharpens tone, and makes rehab or physical therapy work feel more purposeful.
They’re also refreshingly low-maintenance. No rack of dumbbells, no machines to book, nothing to re-rack. If you’re already piecing together workouts you can do at home, ankle weights fold right in alongside a dumbbell workout plan women actually stick with. Below are 16 moves that cover your legs, glutes, and core, plus how to wear the weights without hurting yourself.
Key Takeaways
– Ankle weights add resistance to bodyweight moves so you build strength and tone without holding anything in your hands.
– They suit resistance and balance training, and they’re often used in rehabilitation.
– Start light, then work up to heavier weights gradually.
– You can strap them onto your wrists for an upper-body session too.
– Skip them if you’ve had knee or hip surgery, or if your doctor advises against them.
How to Strap On Ankle Weights the Right Way
SaveDifferent brands fasten differently, but the routine is the same. Before anything else, look the weight over. A frayed velcro strip or a cracked buckle means it’s out of service, no exceptions. This is also the moment to be honest about whether the weight is too heavy for the workout you have planned.
Then wrap it on. Hold both sides, rest the weight against the front of your ankle, and bring the band around. Pull the velcro snug so it grips without cutting off circulation, or feed the strap through the buckle and lock it in place. It should feel secure but never tight enough to pinch.
One thing worth knowing: those same straps work on your wrists. If you’d rather train your upper body, that’s where they go.
Moves That Fire Up Your Legs and Glutes
SaveYour lower body is where ankle weights earn their keep. The added load turns familiar movements into real strength work.
Standing side lift. Stand tall with your right foot slightly out to the side and hands lightly together or resting on your waist for balance. Lift that foot out to the side as high as you can, then lower it slowly. Ten reps, switch, and aim for two sets per leg. This one hits the inner and outer thighs along with the glutes.
Squats. Feet shoulder-width apart, toes turned out slightly, shoulders back. Push your hips back and sink down as if into a chair, bringing your hands together in front of your chest. Keep your knees from drifting past your toes, then stand back up. Three sets of ten covers the glutes, hamstrings, quads, calves, and core in one go.
Lying leg abduction. Lie on your left side, head propped on your palm, right hand steadying you on the floor. Lift your right foot to about a 45-degree angle and lower it, but catch it just before it meets your left leg and lift again. Ten reps, then flip. Two sets each side works the inner thighs and glutes.
Straight leg donkey kick. On all fours with elbows under your shoulders, extend your right leg back with the toe resting down. Keeping it straight, kick up toward the ceiling, and stop it short of the floor before kicking again. Ten reps per leg, three sets. Your glutes, shoulders, and core all pitch in.
Hamstring curl. Same all-fours setup, right leg extended and lifted off the floor. Bend the knee and draw your ankle in toward your hip, then straighten back out. Ten per side, three sets, and you’ll feel it through the hamstrings, quads, and glutes.
Hamstring stretch. Standing, hands behind your back, step your left foot back and look down. Lift that foot while keeping the leg straight and hinge forward from the waist until your leg, glute, and spine form one line. Hold five seconds, lower, and repeat on the other side. It stretches the hamstrings while asking your core to keep you steady.
Core Work You Can Do Flat on a Mat
Ankle weights make ab training tougher in the best way, because your legs suddenly weigh more than they did.
Crunches. Knees bent, feet flat, fingers cupping your head for support. Curl up looking diagonally at the ceiling, then lower. Two to three sets of ten, and the burn shows up fast.
Bicycle crunches. Legs up at 90 degrees, curl to touch right elbow to left knee while extending the right leg, then switch. Obliques, abs, glutes, thighs, and lats all get involved. Two sets of ten.
Sit-ups. From the same bent-knee position, lift your whole upper body to sitting, pause, and lower slowly. Two to three sets of ten, straight-up abs.
Leg kick outs. Sit leaning back on your palms, core engaged, both legs lifted. Push one leg straight out, bring it back, then the other. Three sets of fifteen for quads, hamstrings, and core.
Leg drops. Lie down, legs up at 90 degrees. Lower the right leg toward the floor, catch it before it lands, lift, then repeat with the left. Two sets of ten targets the lower abs, glutes, hamstrings, and quads.
That mix, side lifts through leg drops, gives you a genuine full-body circuit. Loop a few into a broader plan and they pair well with workouts that build a lean, strong body at home.
Why Bother With Ankle Weights at All
The appeal comes down to resistance without the fuss. You strengthen and tone, you train balance, and you challenge muscles through their normal range of motion, all without picking anything up. For anyone rebuilding after an injury, that hands-free quality matters, since holding weights isn’t always an option.
They’re portable too. A pair travels in a gym bag or lives in a closet, which makes them easy to actually use. If your goal leans toward fat loss, resistance work like this sits comfortably next to a sensible calorie deficit that doesn’t wreck your energy and the kind of everyday activity that helps you burn calories across the week.
Frequently Asked Questions
How heavy should my ankle weights be to start?
Begin on the lighter end of the 1-to-10-pound range, and only move heavier once the moves feel controlled and your joints stay comfortable. There’s no prize for loading up too soon.
Can I use ankle weights for an upper-body workout?
Yes. The same straps buckle around your wrists, which lets you add resistance to arm and shoulder movements without holding dumbbells.
Are ankle weights safe for everyone?
Not quite. If you’ve had knee or hip surgery, or your doctor has told you to avoid extra joint load, skip them until you get the go-ahead. When in doubt, ask before you strap in.
The Bottom Line
Ankle weights are proof that useful gear doesn’t have to be complicated. Strap on a modest amount of weight and ordinary moves, squats, side lifts, donkey kicks, crunches, start doing more for your strength and tone. Build your routine from lighter loads, mind your form on every rep, and treat the safety cautions as non-negotiable rather than optional. Done that way, a couple of small straps can carry a surprising amount of your workout.
This article is for general information only and isn’t a substitute for professional medical advice. Talk to a doctor or qualified trainer before starting a new exercise program, especially if you have an injury, a joint condition, or a history of surgery.
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References
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