Ankle weights might look simple, but they can completely change the way your workouts feel and perform. Just a few extra pounds around your ankles can fire up your muscles, raise your heart rate, and make even basic moves feel intense.
Whether you’re trying to build strength, improve balance, or add resistance to your cardio, ankle weight exercises are a great tool for a full-body workout. And the best part? You can use them at home, at the gym, or even outside during your daily walk.
In this guide, you’ll find 12 ankle weight exercises that target every major muscle group. These movements are simple but effective, beginner-friendly but challenging, and perfect for both toning and strengthening your body.
Let’s get into the details.
Why Use Ankle Weights in Your Workouts?
Before we jump into the exercises, here’s why ankle weights are so powerful.
They don’t just increase resistance. They also improve muscular endurance and stability. Unlike dumbbells, which focus more on upper-body resistance, ankle weights challenge your lower body, core, and even your cardiovascular system.
Some benefits include:
- Increased calorie burn
- Better muscle activation, especially in glutes, hamstrings, and quads
- Improved balance and core strength
- Low-impact way to build endurance
Now let’s break down the best exercises for full-body training using ankle weights.
1. Leg Lifts
This classic move becomes much harder with ankle weights, making it a great choice for targeting the core and hip flexors.
How to Do It:
- Lie on your back with legs straight
- Keep your hands under your glutes for support
- Slowly raise both legs to a 90-degree angle
- Lower them back down just above the ground
- Do 3 sets of 15 reps
Tip: Keep your core tight and avoid arching your back.
2. Standing Glute Kickbacks
Add ankle weights and your glutes will feel every rep.
How to Do It:
- Stand with feet shoulder-width apart
- Shift your weight to one foot and kick the other leg straight back
- Squeeze your glutes at the top
- Lower and repeat
- Do 3 sets of 15 reps per leg
Tip: Hold onto a chair or wall for balance if needed.
3. Side-Lying Leg Raises
This move targets your outer thighs and hips, which are often hard to isolate.
How to Do It:
- Lie on one side with legs stacked
- Lift your top leg up toward the ceiling
- Pause at the top, then lower it slowly
- Do 3 sets of 20 reps per side
Tip: Keep your toes pointing forward for best results.
4. Reverse Leg Lifts
This exercise focuses on the lower back, glutes, and hamstrings.
How to Do It:
- Lie face down with your arms folded under your head
- Keep your legs straight and lift both off the ground
- Hold for a second at the top, then lower
- Do 3 sets of 12 to 15 reps
Tip: Don’t jerk your legs. Move slowly and with control.
5. Standing Knee Raises
This move is great for warming up or adding cardio to your routine.
How to Do It:
- Stand tall and lift one knee up toward your chest
- Lower it and switch to the other leg
- Keep alternating at a steady pace
- Do 30 to 60 seconds per round
Tip: Add arm movements for more cardio intensity.
6. Donkey Kicks
A powerful move to activate your glutes, especially with ankle weights.
How to Do It:
- Get on all fours on a mat
- Keep one knee bent at 90 degrees and lift your leg up
- Push your foot toward the ceiling
- Lower and repeat
- Do 3 sets of 15 per side
Tip: Keep your back straight and don’t let your hips twist.
7. Fire Hydrants
Perfect for sculpting the outer glutes and thighs.
How to Do It:
- Begin on all fours
- Lift one knee out to the side while keeping it bent
- Pause at the top, then return to start
- Do 3 sets of 15 reps per leg
Tip: Focus on controlled motion, not speed.
8. Seated Leg Extensions
If you want to work your quads without a machine, this is your move.
How to Do It:
- Sit on a chair or bench with your feet flat
- Extend one leg forward until straight
- Lower and repeat
- Do 3 sets of 15 reps per leg
Tip: Keep your thigh stable and avoid swinging the leg.
9. Lateral Leg Swings
This adds movement and stretches your inner and outer thigh muscles.
How to Do It:
- Stand next to a wall or chair
- Swing one leg side to side across your body
- Keep your upper body still
- Do 15 swings per leg for 3 rounds
Tip: Use smooth and controlled swings to avoid injury.
10. Walking with Ankle Weights
Simple but super effective. Turn your daily walk into a fat-burning workout.
How to Do It:
- Strap on your ankle weights and walk at a brisk pace for 15–30 minutes
- Focus on posture and controlled steps
Tip: Start light and increase duration over time.
11. High Knees with Ankle Weights
Ankle weights make this high-intensity cardio move even more challenging.
How to Do It:
- Stand with feet hip-width apart
- Run in place while lifting your knees as high as possible
- Pump your arms for balance
- Do 30 seconds on, 30 seconds rest, for 3 to 4 rounds
Tip: Land softly to avoid joint impact.
12. Step-Ups
Add ankle weights and this lower body staple becomes a real challenge.
How to Do It:
- Find a sturdy bench or step
- Step up with one foot, then bring the other up
- Step down and repeat on the other side
- Do 3 sets of 10 to 12 reps per leg
Tip: Keep your chest up and step with control.
Full-Body Ankle Weight Workout (Sample Plan)
Here’s how to put it all together in a quick and effective 30-minute routine:
Warm-Up
- March in place with ankle weights: 2 minutes
- Standing knee raises: 1 minute
- Arm circles and shoulder rolls: 1 minute
Workout Circuit
- Donkey Kicks – 15 reps per side
- Side-Lying Leg Raises – 20 reps per leg
- Seated Leg Extensions – 15 reps per leg
- Fire Hydrants – 15 per leg
- High Knees – 30 seconds
- Standing Glute Kickbacks – 15 per leg
- Step-Ups – 10 each leg
- Lateral Leg Swings – 15 per leg
- Leg Lifts – 15 reps
- Reverse Leg Lifts – 15 reps
Cool Down
- Walking for 5 minutes with ankle weights
- Gentle stretching (hamstrings, quads, calves)
Repeat the full circuit 2 to 3 times depending on your fitness level.
Tips for Success with Ankle Weight Training
Start light
Use 1 to 2 pounds at first. As your strength improves, gradually increase the weight.
Control every move
Don’t swing or rush. Controlled movements are safer and activate more muscle.
Combine with bodyweight
Ankle weights work best when added to bodyweight exercises. You don’t need extra dumbbells.
Stretch after workouts
Your muscles will be tight after using ankle weights. Stretch your legs, hips, and lower back to prevent soreness.
Listen to your body
If you feel any joint pain or discomfort, take a break or reduce the weight.
The Bottom Line
Ankle weight exercises are more powerful than most people think. They’re simple, affordable, and easy to add to your daily routine. Whether you’re walking, doing leg lifts, or stepping up on a bench, a few pounds of resistance around your ankles can change everything.
Use them to boost your core strength, tone your legs, and improve balance without needing a gym. The key is consistency and good form.
So the next time you want a quick, full-body workout that gets results, grab your ankle weights and get moving. Your body will thank you.
