Top 5 Ankle Weights Exercises For Your Next Workout

Summary

Ankle weights are excellent workout tools for people of all ages. They are easy to transport and allow you to train anywhere. Ankle weights can be used to increase your explosiveness, speed, and vertical jump. They can also be used to rehabilitate. 

Ankle weights are an affordable way to transform your bodyweight exercises. They won’t get you the strength and mass gains you would get from lifting heavy dumbbells or kettlebells, but they will force you to work harder than you normally would, allowing you to get more out of your workouts. 

If you’ve never worked out with ankle weights before, you should probably start with a pair that weighs one to two pounds each. You can then work your way up to heavier weights as your legs get stronger. 

Key Takeaways

• Avoid walking or running with them, master proper form first, and increase gradually only after you can perform clean reps safely.

• When used correctly, they increase muscle activation in the core, glutes, legs, and shoulders without needing complex equipment.

• Exercises like squats, lunges, arm circles, and bicycle crunches become more challenging and effective with ankle weights, making them a practical way to level up home workouts.

Five Ankle Weight Exercises To Add To Your Workouts

We should note that you should never wear ankle weights when running or walking around as it puts extra strain on your ligaments and joints. Talk to your personal trainer or doctor if you have had a hip or knee injury in the past before working out with ankle weights. 

People who have never performed any of the exercises on our list should also refrain from using ankle weights until they’ve gotten the form down and can perform more than ten reps of each exercise. 

Now that we’ve cleared that up, let’s jump into our list of ankle weight exercises:

1) Superman

The Superman exercise can be performed by people of all fitness levels. It targets the hamstrings, glutes, and lower back. It’s an excellent complement to exercises that focus on your abdominal muscles. Add some ankle weights on your arms or legs to make your core work even harder.

To perform the exercise. 

• Lay face down on an exercise mat with both legs extended straight behind you and your arms extended ahead of you.
• While keeping your head neutral, gradually lift your legs and arms about six inches off the ground or until you feel your lower back muscles contracting. Try to lift your belly button off the floor to contract your abs. You’ll look like Superman flying in the air when done correctly, hence the exercise’s name.
• Hold the position for about three seconds and make sure you breathe while doing so.
• Lower your belly, legs, and arms back to the floor to complete a rep. Aim for three sets of eight to twelve reps.

To take things up a notch, when you can perform more than 12 reps,  switch to a heavier set of weights.

2) Squat With Side Lift

Here’s an exercise that will help you get rid of excess fat in your lower love handles and your glutes. It also engages most of the muscles in your leg and your lower back. 

Here’s what it looks like:

• Attach a pair of ankle weights on your ankles and get into the starting position with your feet shoulder-width apart and parallel to each other. Hold your hands out in front of you to balance your weight.
• Lower your hips and bend your knees to lower your body to the ground. Keep going until your thighs are parallel to the ground.
• Return to the starting position by pushing your heels into the ground until your legs are straight. Lift one of your legs to the side as high as you can get it.
• Drop down into a squat as your foot returns to the starting position and lift your other leg when you stand up to complete a rep. Aim for three sets of 12 to 15 reps on each side.

3) Weighted Lunges

Lunges are one of the best bodyweight exercises for targeting your quadriceps, hips, hamstrings, and glutes. It’s a unilateral exercise that engages most muscles in your legs, and since you’re only using one leg to move your body weight, it can be an excellent way to build stronger, more defined leg muscles. 

Add some ankle weights to lunges to make them more challenging once you’re able to perform more than twelve reps with only your body weight. 

Here’s how to perform lunges:

• Get into the starting position standing upright with your legs shoulder-width apart and a weight attached to each ankle.
• Take a large step forward with your left leg and bend both knees as you sink your body toward the ground until your back knee touches the ground.
• Push your front heel into the ground to push your body back to the starting position.
• Perform the same movement with your right leg to complete a rep. Aim for three sets of ten to fifteen reps.

4) Weighted Arm Circles

Calling them ankle weights doesn’t stop you from wrapping them around your hands to target muscles in your body. This exercise targets your deltoids, triceps, and biceps. 

To perform the exercise:

• Stand upright with ankle weights wrapped around your wrists. Hold good posture by keeping your shoulders back, core tight, and chest out.
• Extend your arms out to the sides so they’re parallel to your collarbone. Keep maintaining good posture.
• Start the exercise by rotating your arms in a circular motion. Perform ten rotations forward and ten rotations backward.
• Aim for three sets and repeat the number of rotations you perform as your arms grow stronger.

5) Bicycle Crunch

Bicycle crunches are an effective way to simultaneously target your obliques, upper abdomen, and lower abdomen. It’s one of the more challenging crunch variations, but it’s worth the extra effort. Add ankle weights to force your lower abdomen and lower back muscles to do more work. 

To perform the exercise:

• Lie on a mat with your back flat against the ground. Keep your hands behind your head, but don’t pull on your head since that strains your neck.
• Raise your shoulders off the mat and bend your knees as you pick your legs off the ground into a tabletop position.
• Bring your left knee toward your chest as you straighten your right leg. Twist your body as your left knee approaches your chest and use your right elbow to touch it.
• Go back down to the starting position and repeat the movement, bringing your right knee toward your chest this time around. Keep your legs and shoulders off the ground the entire time while performing your reps.

FAQs About Ankle Weights

Q: Are Ankle Weights Safe To Use?

A: Yes, when used correctly. Ankle weights are safe for controlled exercises like strength and core work, but they should not be worn while running or walking, as this can strain your joints and ligaments.

Q: When Should I Add Ankle Weights To My Workout?

A: Add ankle weights only after you can complete at least 10–12 reps of an exercise with good technique using just your body weight. This ensures your muscles and joints are ready for added resistance.

Q: How Often Should I Train With Ankle Weights?

A: Two to three times per week is enough for most people. Avoid using them every day to allow proper recovery.

Final Thoughts

Ankle weights can be a simple yet effective way to increase the intensity of your workouts when used correctly. The exercises above target multiple muscle groups. From your core and glutes to even your legs and shoulders, they provide a added variant to strength and conditioning routines.

The key is to prioritize proper form and gradual progression. Master each movement with bodyweight first, choose manageable weights, and avoid using ankle weights for high-impact activities like walking or running. When used mindfully, ankle weights can help improve muscle engagement, build strength, and add variety to your training without requiring major equipment.

You may also like:

The Best Outdoor Activities To Try In 2026 To Move More And Recharge