Ankle Weights Are the Secret Weapon You’re Not Using

If you’ve managed to wake up with your alarm, roll out of bed and head to the gym on a frosty morning, you’ve already succeeded. But sometimes the monotony of the same exercise routine day after day catches up to us and we start to plateau.

Luckily, you don’t have to overdo it to add a little more intensity to your workouts. Just adding some resistance to familiar moves—often referred to as “up-leveling”—can offer significant health benefits, help you improve your stability and strength and simply add some variety to the daily routine. And while “adding some resistance” can refer to a multitude of different strategies, one of my favorite ways to add resistance to tried and true moves is strapping on a pair of ankle weights.

Ankle weights activate a variety of lower body muscles (think quadriceps, glutes, hamstrings, calves, hip flexors) and they also strengthen the core by engaging stabilizing muscles to maintain balance. And while lower body strength and core stability are crucial for healthy aging, it’s hard to build and maintain these muscles during daily activity.

And when you start to “up-level” some of your gym sessions with ankle weights, those higher-resistance days can make rest days or cross training days feel easier. Additionally, ankle weights offer a more approachable way for newer gym-goers to improve strength without piling on pounds and pounds of weight.

Here are five of my favorite, accessible moves to up-level with ankle weights.

1. Tabletop to toe taps: Targets low core, hip flexors

This tried and true move is one of my favorites. It’s a gentle way to target the, otherwise difficult to reach, low core. Adding ankle weights to this move promotes stability through the hip flexors and provides extra resistance for the low belly.

Start by lying down, and begin to actively press your low back down into the mat. Gently lift your legs up to a tabletop position, keeping your low back firmly pressed into the mat. Keep your knees bent and slowly lower your toes down to tap the mat. Lift your legs back up to tabletop with control.

Start with 3 sets of 10.

2. Side-lying leg lifts: Targets outer thighs, glutes, core stability

Side-lying leg lifts are perfectly engineered to engage the outer thighs. We often forget to work the outer thighs, which is a shame, because their strength is crucial to knee and overall leg stability. Ankle weights create a perfect amount of resistance in this move.

Lie down on your side with your legs straight, and support your head in your hand. While keeping hips stacked, lift your top leg slowly, keeping it in line with your bottom leg. Stabilize through center core and lower your leg with control.

Start with 3 sets of 10 on each side.

3. Glute kickbacks: Targets quadriceps, glutes, core stability

Although I don’t think I need to explain the importance of knee stability, it becomes even more important as we age. While a glute kickback primarily works the glutes and quads, it indirectly targets the tiny stabilization muscles that surround the knee. With ankle weights, this move builds in intensity pretty quickly…trust me.

Come to all fours and find a tabletop position. Press up through shoulders and engage through center core to keep your torso lifted and your head in line with your spine. Extend one leg straight out behind you with toes touching the floor. With control, lift your leg, hold it up for a moment, then lower slowly.

Start with 3 sets of 10 on each side.

4. Plank leg lifts: Targets glutes, core, shoulders

Once you can comfortably hold a plank for about a minute without dropping down to your knees, try adding in weighted leg lifts. Not only does this move target your core and glutes, but it works to build strength through your upper body as well.

Press up into a plank position with feet about hips-width distance apart. Use center core to minimize movement through hips as you slowly lift one leg and then lower it back down with control.

Start with 3 sets of 10 alternating sides.

5. Standing calf raises: Targets calves, ankle stability

Calf raises are another sneaky burner that build more quickly than you think. Plus, they’re great for ankle stability, which is another important consideration for daily living activities. Try doing a few sets of these with ankle weights on—you’ll be sure to feel the burn.

Rise to a standing position with your feet hips-width distance apart. With control, rise onto the balls of your feet then slowly lower back down.

Start with 3 sets of 10.

Note: In all of these moves, I used 3-pound ankle weights. Be sure to choose a weight that is safe and sustainable for your unique body and level of fitness.