5 Ankle Weight Exercises for Stronger Legs

Wearing ankle weights is a great way to take strength-training workouts to the next level. You can attach the flexible cuffs, which are usually filled with sand or iron, around your ankles with a Velcro strap or buckle. The added resistance from wearable weights can intensify lower-body workouts and help you build muscle strength. Plus, ankle weight exercises can add variety to your routine. 

Here's what you need to know about ankle weights, including exercises, benefits, and tips to get started. 

What are the best ankle weight exercises to tone your legs?

The best ankle weight exercises include muscle-strengthening moves that target core and lower-body muscles. Ankle weights increase the load on your muscles and joints, helping you build or strengthen muscles during resistance workouts. 

But you'll want to avoid wearing ankle weights during cardio workouts such as running or cycling. Increased resistance from the weights can overwork your muscles during repetitive cardio exercises. That can increase the risk of muscle imbalances or overuse injuries. It can also lead to ankle, knee, or hip pain. 

Try these ankle weight exercises when you're ready to kick your lower-body strength training workouts up a notch. Make sure your ankle weights are secured before you start. 

1. Donkey kicks

Donkey kicks can help strengthen your glutes and hamstring muscles along the back of your thighs. 

• Step 1: Start in a tabletop position on all fours, with your back straight, knees directly beneath your hips, and hands underneath your shoulders. Keep your gaze down so you look at the floor in front of your hands.

• Step 2: Draw your belly button toward your spine to engage your core. This will help you stay stable throughout the exercise. 

• Step 3: Lift your right knee off the floor slowly while keeping your hands and left leg planted firmly. Remember to keep your spine neutral and your core engaged. 

• Step 4: Continue raising your right knee to hip level, maintaining a 90-degree bend so that the bottom of your foot moves toward the ceiling. Your thigh should be parallel to the floor, and the sole of your foot should be parallel to the ceiling. 

• Step 5: Squeeze your glutes and lift your leg a bit higher if you can. Pause for a couple of seconds at the top of the kick. 

• Step 6: Lower your right leg back toward the starting position. 

• Step 7: Repeat 10-15 times before switching to your left leg. 

2. Fire hydrants

The fire hydrant exercise is a great way to engage core muscles, especially the glutes and hip abductors and adductors. 

• Step 1: Start on all fours with your hands aligned under your shoulders and your feet under your hips. 

• Step 2: Keep your spine neutral and engage your core to stay steady during the movement. 

• Step 3: Keep your knee bent as you lift your right leg out to the side (imagine a dog lifting its leg). Feel your hips open up. 

• Step 4: Hold briefly before lowering your leg to the starting position. 

• Step 5: Repeat 10-20 times, then switch to the left leg. 

3. Side-lying leg lifts

Side-lying leg lifts target the outer glutes that help keep your hips, knees, and ankles aligned and stable. This exercise –– which can help with better balance and side-to-side movement –– is an excellent option for athletes of all levels. 

• Step 1: Lie on your right side with your legs extended and your hips, knees, and ankles stacked on top of each other. Bend your right arm, resting your head in your hand. You can place your left hand on the floor in front of you for better balance. 

• Step 2: Engage your core and raise your left leg toward the ceiling, keeping your leg straight and your toes pointed forward. 

• Step 3: Pause at the top position for 2-3 seconds.

• Step 4: Lower your left leg slowly. 

• Step 5: Repeat 10-20 times before switching to your left side. As you get stronger, try not to let your top leg rest between reps. Lower it until it almost touches the other leg before lifting it back up.

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4. Hamstring curls

Standing hamstring curls target the back of your thighs. The isolation exercise can build strong hamstrings, which help stabilize your knees and reduce the risk of hip, knee, or lower-back injuries. 

• Step 1: Stand tall with your hands on your hips or at your sides. You can also hold a counter or sturdy chair for extra support. 

• Step 2: Shift your weight to your left leg. Then slowly bend your right knee, raising your heel toward your butt. 

• Step 3: Take a deep breath to pause at the top of the move. 

• Step 4: Lower your foot to the starting position. 

• Step 5: Complete 10-15 reps on each side. 

5. Walking lunges

The walking lunge with ankle weights is an advanced exercise. It can strengthen several core and lower-body muscles, such as the glutes, quadriceps, and hamstrings. 

• Step 1: Stand tall with good posture and your feet hip-width apart. Place your hands on your hips. Keep your chest up and your core tight.

• Step 2: Take a giant step forward with your right leg, planting your foot about 2-3 feet in front of you. Bend both knees as your foot lands. 

• Step 3: Drop down into a forward lunge by lowering your hips toward the floor. Your right knee should form a 90-degree angle, but do not let your knee extend beyond your toes. Try not to lean forward or backward. 

• Step 4: Press your weight into your right heel as you lift and extend your left leg in front of you to take your next step forward.

• Step 5: Bend both knees as you lower into another lunge.

• Step 6: Continue lunging forward, aiming for 10-15 steps per leg. 

What are the benefits of ankle weights?

Here are some of the top benefits of adding ankle weights to your strength-training routine. 

Build and strengthen lower-body muscles 

Ankle weight workouts can strengthen most of the muscles in your lower body, including the following: 

• Core, such as the abs and lower back muscles 

• Gluteal muscles of the hips and butt 

• Hip flexors along the front of the hips and upper leg 

• Hip adductors and abductors in the inner and outer thighs 

• Quadriceps at the front of the thighs 

• Hamstrings at the back of the thighs 

• Calves in the back of your lower leg

Improve functional fitness

Functional fitness training includes exercises to help you develop strength, balance, and coordination for daily activities. Using ankle weights for lower-body workouts can improve functional fitness. 

Ankle weight exercises have been shown to build strength and 

help prevent falls in older adults. However, adults can benefit from this form of functional strength training at any age. 

Provide a convenient resistance workout 

Another benefit of ankle weight exercises is that you can strength train without weight machines. All you have to do is strap on ankle weights with Velcro or cuffs. The wearable weights free up your hands to hold additional weights or do other upper-body moves. 

The hands-free workout is an excellent way for beginners to increase leg strength without relying on machines at the gym. More advanced athletes may use ankle weights for rehab exercises or to correct muscle imbalances.

For example, if your hips or glutes are weak, you can perform ankle weight exercises like the side-lying leg lifts to strengthen your gluteus medius and piriformis muscles for running or cycling.

What's the best way to use ankle weights?

Here are a few tips for safely adding ankle weight exercises to your weekly training plan: 

• Perfect your exercise form first. Ankle weights can make any exercise more challenging. So, it's critical to master the proper form and technique for each exercise before you add ankle weights.

• Find the right weight. Ankle weights come in various resistances. Beginners should start with light ankle weights that are 1-3 pounds. You can move up to 5 or 10-pound ankle weights as you get stronger. 

• Increase weight gradually. As with any form of strength training, it takes time to advance to heavier weights. Ankle weights are no exception. It's best to start with lighter weights. Then, you can move up to 5- to 10-pound ankle weights as you get stronger. 

• Do not use ankle weights during cardio workouts. Wearing ankle weights during cardio workouts can increase the risk of injuries or muscle imbalances. For example, if you wear ankle weights during a cycling workout, you might overwork the quadricep muscles in the front of your thighs. So you'll want to stick with strength training for ankle weight exercises unless otherwise guided by a medical or fitness professional.

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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