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BUNS OF STEEL: 5 Ankle Weight Exercises To Get Your Glutes Firing

by Vikki Schembri on August 11, 2019

Kick it old school with our Synergee Ankle Weights! This piece of workout equipment has stood the test of time and is a go-to for many who are tight on space and time, but still want to get a killer workout in!

With their small but mighty form, they can easily be used and stored without impeding too much on the rest of your life. For instance, unlike most other equipment, they allow you to multi-task: you can throw em on and take your dog for a walk, i.e. get a sweat on and check off a chore on the To Do list. If that’s not efficient, I don’t know what is!

As well, they are easy to store. Simply wrap ‘em up and tuck em away in a drawer until you’re ready to use them next!

If you are looking for a great butt burner to do with them, look no further! These 5 moves will satisfy that need!

Each of these moves will be done with ankle weights on your ankles. Let’s get into it…



LEG CURLS

1) Lie on your stomach, legs out straight.

2) Alternate bringing one foot at a time towards your butt, bending at the knee.

3)Then set it back down on the ground behind you.


LYING SIDE ADUCTORS


1) Lie on your side, hips stacked and support your head with a bent arm.

2) Keep your legs extended – push through your heels and keep your toes pointing forward.

3) Lift your top leg up and lower it back down.

4) Squeeze your butt at the top of the movement and brace your abdominal muscles throughout.


DONKEY KICKS

1) Set yourself on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.

2) Alternate lifting your foot up by driving your heels to the ceiling, maintaining a 90-degree angle between your thigh and calf throughout the movement and hinging at the hip.

3) Squeeze your but at the top of the movement.


FIRE HYDRANTS

1) Set yourself on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.

2) Tighten your core, look down.

3) Lift one leg at a time: keep your knee bent at 90 degrees and move your leg out to the side, as if it were a pendulum.

4) Raise it until it is at a 45 degree angle, then lower your leg to the starting position.

5) Keep your spine neutral and abs tight throughout.


STEP UPS

1) Set up your Synergee Plyo Box in front of you. Lift one foot, and place it on the box.

2) Press through your heel and step up onto the box; bring your other foot to meet it.

3) Stand tall on the box, fully extending your hips, and then step off the box leading with the same foot you started with.


These Buns are on Fire!

For a quick, easy workout, move through each move 20 reps until you complete 5 sequences! Rest as needed between movements. ENJOY!



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