20 Minutes Ankle Weight Exercises – Grow Your Glutes at Home!

Dreaming of tight, toned glutes without the hassle of a gym? You’re in luck! With just 20 minutes and a set of ankle weights, build the glutes of your dreams in the comfort of your home.

All you need is a pair of ankle weights, a yoga mat, some stylishly comfortable workout clothes, and a list of ten mistakes to avoid during your ankle weight workout routine.

Common Mistakes To Avoid During Your Ankle Workout

• Starting Too Heavy

Starting with too much weight can lead to poor form and injury. Beginners should start with lighter weights between one to three pounds and add about half a pound every two to four weeks. This allows them to work on their form while slowly adding resistance to their workout.

• Overtraining Your Body

Overtraining without giving your body time to recover causes muscle strain and fatigue. Start light and gradually increase the intensity of your workout. Listen to your body and give your muscles at least one to two days to recover between each workout.

• Poor Form

Keep a neutral spine by aligning your head over your shoulders, and engaging your core. Maintain a slight arch in your lower back while keeping your upper back and shoulders relaxed and in alignment. Focus on controlled, deliberate movements to fully activate your muscles and avoid unnecessary strain.

• Neglecting Other Parts of Your Body

Focusing solely on your ankles and legs can lead to muscle imbalances. To develop an overall balanced physique add exercises that target other muscle groups, like your core, upper body, and back. 

• Forgetting to Warm-Up and Cool Down

kipping the warm-up and cool-down phases of your workout causes stiffness and increases the risk of injury. A proper warm-up prepares your muscles and joints for exercise, while a post-workout cool-down reduces soreness and promotes recovery. An easy way to fit this into your routine is dynamic stretches before and static stretches after your workout.

• Not Practicing Progressive Overload

Progressive overload is key to building strength and endurance. Sticking to the same weight and intensity for too long can result in plateaus. Gradually increase the weight, reps, or resistance in your ankle workouts to challenge your muscles and continue making progress toward your fitness goals.

• Overlooking Your Pre- and Post-Workout Nutrition

What you eat before and after your workout plays a significant role in your performance and recovery.

A great pre-workout meal before your workout can fuel your exercise. This could contain protein powders, complex carbohydrates, and energy bars. 

A well-crafted post-workout nutrition plan helps rebuild muscles and speed up recovery. Taking high-quality protein like lean meats, eggs, dairy, legumes, and protein shakes within two hours of your workout can speed up the healing process by providing your muscles with important amino acids. Healthy fats like avocados, nuts, seeds, and olive oil, help reduce inflammation and soreness, as well as support healing.

• Not Staying Hydrated Throughout Your Workout

Dehydration leads to fatigue and muscle cramps. It’s essential to stay hydrated before, during, and after your workout. Keep a water bottle, fitness smoothies, or electrolytes nearby and sip regularly.

• Skipping Out on Supplements

A balanced nutrition plan goes a long way in improving your fitness journey, but you can also support this with healthy supplements. This includes omega-3 fatty acids (anti-inflammatory effects), vitamin C (builds collagen), and magnesium (muscle relaxant).

• Not Tracking Your Progress

Failing to record your workouts, weight increases, or personal bests can make it difficult to gauge your improvement. Tracking your progress helps you stay motivated, set new goals, and safely increase the intensity of your workout. It’s easier to track your fitness journey with smartwatches, fitness apps, and a workout journal.

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11 Glute-Building Ankle Weight Exercises

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For a better result, do a full range exercises every after eccentric exercises

1. Straight Leg Slow Eccentric – 40 secs on each side

• Start in a tabletop position with your hands under your shoulders and knees under your hips.
• Engage your glutes and extend one leg straight back.
• Slowly lower the leg back to the ground in a controlled motion, focusing on the lowering (eccentric) phase.
• Perform this exercise for forty seconds on each side.

2. Straight Leg Pulse – 40 secs on each side

• While still in the tabletop position extend one leg straight back, keeping it at hip height.
• Perform small, controlled pulses upward with the leg, engaging your glutes.
• Perform this exercise for forty seconds on each side.

3. Donkey Lift Slow Eccentric – 40 secs on each side

• Perform a donkey lift by positioning yourself on all fours and lifting one leg upward with your knee bent at 90 degrees.
• Engage your glutes.
• Slowly lower the leg back down in a controlled, slow motion, focusing on the lowering phase.
• Perform this exercise for forty seconds on each side.

4. Donkey Lift Pulse – 40 secs on each side

• Enter the donkey lift stance.
• Engage your glutes.
• Perform small, controlled pulses upward.
• Perform this exercise for forty seconds on each side.

5. Diagonal Lift Slow Eccentric – 40 secs on each side

• Begin on all fours with your hands under your shoulders and knees under your hips.
• Extend one leg diagonally outward, away from your body.
• Slowly lower the leg back to the ground in a controlled motion, focusing on the lowering phase.
• Perform this exercise for forty seconds on each side.

6. Diagonal Lift Pulse – 40 secs on each side

• Start in a tabletop position with hands and knees on the ground.
• Extend one leg diagonally outward, forming a straight line from your hip.
• Lift and lower your leg in a controlled motion, focusing on engaging your glutes.
• Perform this exercise for forty seconds on each side.

7. Fire Hydrant – 40 secs on each side

• Perform a fire hydrant by positioning yourself on all fours.
• Lift one leg outward to the side, keeping your knee bent at a 90-degree angle.
• Engage your glutes and slowly lower your leg back to the starting position.
• Perform this exercise for forty seconds on each side.

8. Fire Hydrant 1 1/2 Reps – 40 secs on each side

• Start in the fire hydrant position.
• Lift one leg outward to the side, then lower halfway down, and lift again before returning to the starting position.
• Perform this exercise for forty seconds on each side.

9. Straight Leg Slow Lower – 40 secs on each side

• Begin in a tabletop position with your hands and knees on the ground.
• Extend one leg straight back, then slowly lower it to the floor in a controlled motion.
• Focus on the lowering phase, keeping the movement slow to engage your glutes and hamstrings.
• Perform this exercise for forty seconds on each side.

10. Straight Leg Lower Pulse – 40 secs on each side

• Start in a tabletop position.
• Extend one leg straight back and lower it slightly, just above the ground.
• Perform small, controlled pulses, lifting the leg up and down slightly.
• Perform this exercise for forty seconds on each side.

11. Overstraight Leg Lift – 60 secs on each side

• Begin in a tabletop position.
• Extend one leg straight back, crossing it over your body to the opposite side.
• Lift the leg diagonally upward and return it to the starting position.
• Perform this exercise for forty seconds on each side.

All these exercises work even better with a booty band around your thighs. For more visuals, be sure to check out this video by Caroline Gilvan

https://www.youtube.com/watch?v=WWu9E0terf4

What You’ve Been Dying to Know About Ankle Weight Exercises

• How to use ankle weights effectively?

Start with lighter weights. Focus on controlled movements, ensuring proper form to target specific muscles. Challenge yourself gradually.

• How to get stronger ankles?

Perform exercises like calf raises, ankle circles, and resistance band workouts. Balance exercises, like standing on one leg or using a wobbleboard, can also improve stability. Gradually increase the intensity of these exercises to build strength.

• What are the advantages of wearing ankle weights for lower body exercises?

Ankle weights add resistance to lower body exercises, increase muscle activation, and strengthen the legs and glutes. They enhance the intensity of workouts, improve endurance, and contribute to better muscle tone. Not to mention they are portable and convenient for home workouts.

• What are the disadvantages of ankle weights?

Ankle weights lead to joint strain and muscle injuries if not used properly. Poor form while using ankle weights can cause improper alignment, further stress the joints, and contribute to muscle imbalances.

• What not to do with ankle weights?

Avoid using ankle weights during high-impact activities like running or jumping. They can put excessive stress on your joints. Don’t start with too much weight or wear ankle weights for prolonged periods.

Get Pumping Now

Ready to elevate your glute workouts at home? With just 20 minutes and a pair of ankle weights, you can target and sculpt your glutes like never before. By adding these workout moves into your routine, you’ll build stronger, more toned glute muscles.

Embrace the challenge, stay committed, and watch your hard work pay off as you achieve your glute goals one rep at a time!

You are welcome to pin and share this workout to your Pinterest board for future workouts.