Ankle weights can be used for light training, injury rehabilitation, core training or just to add variety.
Strapping on ankle weights can amplify the benefits of any strength-training move you’re already performing ie. leg lifts, V-Sits, and Bicycles. The core is required to work extra hard to keep the legs elevated.
A variety of movements can be performed depending on the adopted starting position.
Standing
Hip flexion, extension, abduction with leg straight or bent
Side Lying
Combinations of hip abductor movements
Supine
Leg raises, hip adduction strengthening, reverse abdominal curls
Prone
Hamstring curls, leg raises
On All Fours
Leg raise combinations
Ankle Weight Training
