Ankle Weight Set

 

Example exercises using ankle weights

 

Ankle weights are an important supplement to lower-body strength exercises.

They can be used for single-leg exercises, barbells, gluteus maximus exercises, and even yoga exercises to increase calorie burn.

Here are some movements you can try while wearing ankle weights.

 

High jumps

 

This exercise focuses on the core while also incorporating some aerobic activity.

Consider squeezing your lower abdominal muscles as you lift your knees.

 

Stand with your legs hip-width apart, jump onto one leg while pushing the other knee toward your chest, engaging your lower abdominal muscles.

Switch legs and perform 3 sets of 30 seconds.

 

Knee to Elbow

 

Still focusing on your abdominal muscles, this exercise targets your obliques.

Stand with your legs hip-width apart, shift your weight to your left leg, raise your left arm overhead, and push your right knee toward your left side while lowering your elbow to touch your knee. Repeat on the other leg.

Do 3 sets of 10 repetitions per leg.

 

Single-leg cross

 

This exercise targets your triceps, obliques, inner thighs, outer thighs, and glutes, making it ideal for stability, spinal support, and strength.

Start on all fours with your hands directly under your shoulders and knees under your hips.

Extend your right leg behind you, keeping your hips perpendicular to the floor.

Tap your right foot lightly on the right side of your body, then move it to the left side.

Repeat on the other leg. Perform 3 sets of 10 repetitions per side.

 

Straight-Leg Raise

 

This exercise targets your quadriceps for additional strength and stability.

Start by lying on your back with one knee bent and the other leg straight.

Squeeze the thigh muscle of the straight leg and slowly lift your leg until it is parallel to your other thigh.

Lower the leg back to the starting position and repeat on the other side.

Perform 3 sets on each side, with 10 repetitions per set.