Do These Ankle Weight Moves for the Ultimate Lower-Body Burn

Looking for toned legs? Two words: Ankle weights. Adding even just a little bit of weight down there helps the legs work hard enough without breaking down or bulking up the muscles like most weighted exercises do. And the best part is that you’re able to move around in the ankle weights, letting you walk and step freely, and easily move from floor work to standing throughout the workout.

More movement means more range of motion and more versatile ways to move your legs and glutes. Our program offers two different ankle weights, light and heavy, to give the options of more controlled or added resistance when needed. Changing the weight up in different exercises helps target the tiny hard-to-reach muscles and engage differently with the same movements. Read on for our favorite lower-body working using the ankle weights.

Around the Clock


Tap toe at 12 o’clock and lift leg to a 90 degree angle so it's even with the hip. Open leg to 1 o’clock, squeezing the abs and thigh, then tap back down to starting position. Repeat 8 times on both sides.

The Dip


Start with leg at a 90 degree angle at hip height. Rotate leg inward at a 45 degree angle, then dip leg down slowly past standing foot and bring back up while squeezing through abs and inner thigh. Repeat 8 times on both sides.
 
Slow and Steady 


Start in p.sit position. Squeeze glutes while tapping foot out to the side, then lift leg halfway up before slowly lowering down for 3 counts. Repeat 8 times on both sides.
 
Rotate Twist


Start in a p.sit position. Pull knee forward and externally rotate the standing leg hip. Repeat 8 times on both sides.
 
Hinge Lift


Start in shifted p.sit position. Lift leg up and slowly drop down while keeping standing leg slightly bent with knee in-line with the heel. Repeat 8 times on both sides. 

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