Here is a small routine using ankle weights that I enjoy doing after a series of weighted squats and lunges to “finish off my glutes”. I like how it targets the glutes from different angles, using not only the gluteus maximus but activating the gluteus medius and gluteus minimus which I don’t feel or activate enough when I squat and lunge.
I usually use 2kg ankle weights (4.4 lbs) on each side and do 15-20 repetitions per exercise. This doesn’t seem like a lot of weight but I try to use slow and deliberate moves as much as possible.
|Backward lunge with knee lift
I like the way the knee lift works the abs as a bonus in this move.
|Hip flexor stretch to step up
I try to keep the left leg straight and locked, pushing on my right heel, squeezing my right glute to lift me up, and trying to put my left leg come up in a straight line.
|Side lying hip raise
I lift my hips up so my body is in a straight line while opening my right leg up (feet stay together).
|Clamshell exercise with both feet up, straightening one leg up and “closing it back”
This is a move I borrow from a pilates class.
A classic butt isolating exercise for the gluteus medius, but still very challenging to perform with good form without arching or twisting my back. Keeping my knee bent at 90 degrees, trying to lift my knee out to the side at hip level, slowly lowering back to the starting position.
|Donkey kick lying on the floor
A variation of the traditional donkey kick exercise lying on the floor instead of on hands and knees to make sure I’m not arching my back or twisting my torso when performing the move.
I like doing all the exercises back-to-back on the right leg first, and then repeat the 6 same exercises using the left leg. Ideally I do the whole routine 2 to 3 times on both sides. Do you have any other suggestions for moves using ankle weights?