Are your seeking Ankle Weight Exercises to Increase Height? Ankle weights are another viable option to help with any leg pain or discomfort. Ankle weights can be used as an exercise device that targets the calves, hamstrings, and glutes simultaneously.
To do this exercise, you will need a set of ankle weights. Start by putting them around your ankles and tying them tight enough to not slip down, but not too tight so that it’s uncomfortable.
Then stand up straight on an elevated surface like a bench or box. Make sure to hold onto something stable if you lose balance (you don’t want to get hurt!).
Next, place the ball of your foot on top of the bench and bend. Both knees until your thighs are parallel with the floor.
Finally, extend your knee and hip so that you come back up to a standing position. That’s one rep! Repeat this exercise until you get tired or want to do more sets. Make sure not to swing your legs when doing this exercise.
This is why it’s important to have an elevated surface to stand on. Otherwise, your legs might swing whenever you try to exercise.
Also, make sure not to bend your knees past 90 degrees or do partial reps (i.e., as soon as the knee bends slightly, put it back up again).
There are many other ankle weight exercises that you can do to tone up your legs without having to think about it. Just make sure to balance out your weight training with other leg exercises and cardio. Otherwise, you won’t see many results!
10 Best Ankle Weight Exercises to Increase Height
1. Eccentric Step-Ups
This exercise is great to strengthen your calves, hamstrings, and quads all at the same time! Start off by holding onto a chair or table for balance in case you lose it!
Stand next to the object/chair with one leg on top of it. With the other foot, step up onto the chair/table with your heel first and then the ball of your foot, followed by the toes (heels-ball-toes).
Once you’re up on the chair, slowly lower your body down on that same leg until it’s bent slightly. Then, go back to a standing position again! Make sure to put most of your weight in your heels throughout this exercise.
To make this exercise harder, you can raise the object higher or lower yourself from it further. However, be careful not to put too much weight onto one leg during this exercise since it puts extra pressure on them. Not only will this assist with calf and hamstring growth but also help prevent injury!
2. Calf Raises with a Block/Box
Calf raises are a great exercise to increase leg strength and overall Height. However, there’s one way that you can make it even better! To do this exercise, place a box or block underneath your toes to stretch out the calves more than they normally would be able to.
Make sure not to bend your knees too much since you don’t want any unnecessary strain on them since this is already an intense exercise in itself! You can make this exercise even harder by lowering down all the way onto the floor and then coming back up again!
3. Single-Leg Calf Raises (with or without ankle weights)
This variation of the calf raises targets only one side of your body at a time! To begin, stand on a sturdy platform with one leg and hinge forward at the hips.
Next, lift up your back leg to balance yourself and avoid falling over while doing this exercise. Then slowly lower your body down until you almost reach the ground.
Once you do so, come back up again using that same leg! Make sure to switch legs halfway through if you’re doing this with ankle weights on your other foot, or just alternate which leg you start off on (You don’t want to overwork one side more than the other!).
You can make this exercise harder by raising the surface higher off of the floor or lowering yourself further down onto it.
4. One-Leg Squat
This is a variation of a regular squat. And it’s great for strengthening the thighs as well as your quads! To start off, stand on one leg with your other foot slightly bent. Next, slowly bend both knees simultaneously until you almost reach the floor (try not to touch it!) while doing this exercise.
Once you’re there, come back up again by pushing through the heel of that same leg. And repeat this over and over again! Again, make sure to keep most of your weight in your heels throughout this exercise, or else you might end up losing balance and falling over.
Also, remember not to swing your free leg around when doing this exercise! Keep it still so that you don’t strain anything.
Doing single-leg squats with ankle weights on can help build your quads significantly! However, if you’re using such a lightweight that it’s not challenging enough for you, you may want to use more than one.
5. Lateral Jumps with Ankle Weights
This exercise will increase the size of your calves as well as your thighs in general! To do this exercise, start by standing next to an object/chair high enough to reach up to your waist level and hold onto it for balance in case you lose it (or have someone spot you!).
Next, jump sideways off of that chair onto the floor while bringing the opposite leg down parallel with the ground.
Make sure not to jump too high, or else you might lose control over yourself! Again, control is critical here, or you could end up in quite a bit of pain. Not only that, but you may even hurt your muscles if you jump too high and land wrong.
Also, when jumping back onto the chair, switch legs so that you’re working both sides evenly! Finally, you can make this exercise harder by increasing the height of the chair/object or lowering yourself down further on it before jumping off to avoid falling over.
If you have ankle weights, those are also great to use for this exercise. Since they’ll help strengthen your lower body even more than it already does naturally during its execution! In addition, this will put added pressure on your calves and thighs and help them grow into their respective forms!
6. Dumbbell Walking Lunges
If you’re looking for an exercise to work your quads. And hamstrings as well as your glutes, look no further than the walking lunge!
To start off, hold a pair of dumbbells along both sides of your body. Then step forward with one leg into a lunging position by stepping all the way down until your back knee nearly touches the ground.
Then come back up again onto your standing foot before repeating this motion with the opposite leg! Again, remember not to overdo it and go too far, or else you might end up tripping over while doing this exercise.
Also, keep in mind that doing this usually requires ample space, so if the area isn’t too wide where you are, then you might have to modify what you do a little bit.
7. Single-Arm Dumbbell Rows
This is one of the best back exercises you can do to build your traps and the surrounding muscles! It’s extremely effective, especially if you’re doing it with ankle weights on.
Since that’ll help increase the weight load significantly and thus bring added pressure onto those back muscles even more than before! To start this exercise, you must have a dumbbell and chair set up next to each other.
Have the dumb glove facing outwards while holding it underhand towards your chest/waist level (try not to use too much force, or else you might injure yourself!). Then, slowly bend forward at the waist until your arms are nearly parallel with the ground before pulling the dumbbell back up again!
8. Bent-Over Row
For this exercise, you’ll need a bench and dumbbells. First, sit on the bench with your legs bent at the knees. While holding onto the dumbbells along both sides of it.
Then slowly lift your feet until you’re in a standing position next to that same bench while bending down a little more until you’re leaning over towards one side of it (your choice which side). Then pull those dumbbells upwards by bending your elbows as far up as they can go!
If doing this exercise with ankle weights on seems too heavy for you, then make them lighter so that you can do more reps while still getting plenty of pressure placed on your back muscles!
You can also always choose to make the exercise easier by lowering your feet down closer. And closer towards the ground as you go, or work with ankle weights off and do this one weighted.
Nevertheless, remember not to use too much force when performing this exercise since it can be very dangerous if overworked (especially on that lower back!). A safer bet would be to save weight lifting for another time instead of doing less strenuous exercises such as this one here!
9. Seated Calf Raises
You’ll need a bench and dumbbells for these calf raises! First, hold onto a pair of dumbbells and sit down on the bench with both legs straightened out in front of you. While keeping them close to your body. Then bend one of your feet at the ankle so that its toes turn towards the ground.
Then, lift up both dumbbells simultaneously until they’re at knee level or higher, and repeat this motion with your other foot.
Remember to keep your back straight as you do these exercises; otherwise, you might end up injuring yourself! Also, don’t use too much force when lifting the weight since it can be very dangerous if abused!
10. Glute-Ham Raises
If you want a leaner butt while still keeping those hamstrings strong, try doing these glute-ham raises! You’ll need a bench and ankle weights for this exercise (if possible). With all of them set up in front of you on the floor. Sit down on that bench with your arms bent at the elbows.
The Bottom Line
In this blog post, we’ve gone over the seven best ankle weight exercises you can do to increase your Height. Now that you know what these exercises are, it is important to understand how often and how long each exercise should be done to see maximum results.
I recommend doing them 1-2 times a week for 20 minutes at a time. The benefits of adding these simple movements into your daily routine go beyond just increasing your Height; they also lead to increased strength, improved balance, reduced risk of injury, and more!
If there are any questions about anything else related to the article or health/fitness, please comment below. Thank you so much for reading my blog post today!
Dr. Aditya Gupta is a highly accomplished Indian doctor with extensive experience in the field of neurology. Born and raised in New Delhi, India, Dr. Gupta completed his medical degree from the prestigious All India Institute of Medical Sciences (AIIMS), followed by his postgraduate studies in neurology from the same institution.