Ankle Weights Workouts: Add Burn to Your DB Method Sessions

You’re mid-squat, your glutes are on fire, and strangely enough, you’re kind of into it. That slow, satisfying burn means something’s working.

Want to turn up the intensity without reworking your entire routine? That’s where ankle weights come in. They’re one of the simplest ways to amplify your glute and core workouts. No major changes, no bulky gear. Just strap them on and feel the burn build with every move.

In this guide, we’ll show you easy ways to increase the challenge, plus The DB Method–friendly moves you can start doing today.

Why Ankle Weights Work (And When to Use Them)

There’s something sneaky about ankle weights, in the best way. You strap them on, thinking it’s no big deal, and a few minutes later, your legs and glutes are feeling it. 

They add just enough resistance to wake up your muscles without making your workout feel like a task. More burn, more control, and way more toning over time. You don’t have to change your whole routine to feel the difference.

Just a heads up: they’re best used strategically. Skip them for anything high-impact or too fast-paced; they shine most during slow, controlled movement. The kind where you're not breaking a sweat, but somehow your legs are screaming anyway.

The DB Method’s ankle weights are made with comfort and control in mind, so they stay snug while you focus on form.

5 Ankle Weights Workouts to Fire Up Your Glutes & Legs

Want to turn up the heat on leg day? Strap on a pair of 2 lb ankle weights and try these five moves that’ll leave your glutes feeling very seen. No fancy equipment, no hassle. Just added resistance and serious lower-body results.

Side-Lying Leg Lifts

Lie on your side with legs stacked and core engaged. Lift your top leg to hip height, pause, then lower it with control. This one really works the sides of your booty and outer thighs.

Kneeling Kickbacks

Start on all fours, then extend one leg straight back and squeeze at the top. Keep it slow and steady. Perfect for building that lifted, rounded shape in your glutes.

Standing Leg Abductions

Stand tall and extend one leg out to the side, keeping your posture strong and controlled. Use a chair or wall for support if needed. It’s perfect for opening your hips and sculpting those outer glutes.

Glute Bridges with Leg Lift

Lying on your back with knees bent, lift into a bridge, then extend one leg and hold. Switch sides. You’ll feel this one deep in your glutes, and your abs won’t be slacking either.

Wall Sit Leg Raises

Hold a classic wall sit, then slowly lift one foot a few inches off the floor. Alternate legs without losing your form. A not-so-regular way to build strength while staying mostly still.

Bonus tip: Layer on a DreamBand Pro around your thighs if you’re feeling bold. Resistance band workouts with some ankle weights will give you that next-level burn.

Boost The DB Method Machine Sessions with The Dreamlets

Ankle weights aren’t just about adding burn; they’re about building smarter. Start light and use them as a finisher after a bodyweight set, or alternate between weighted and unweighted rounds to challenge endurance and activation.

For example, you can begin with standard seated squats, then add ankle weights for your second round of pulse squats. Use them during isometric holds to deepen the muscle contraction, or add them to glute presses to increase time under tension. The key is to focus on form and let the added weight enhance control and connection, not just intensity.

Rather than jumping into every set with weights on, think of them as a tool to push past plateaus. When used intentionally, they help you build precision, power, and progress.

If you’re looking for a little guidance, The DB Method on the Playbook app has routines built specifically for you, crafted by certified trainers to help you stay on track and feel the fire. Whether you’re working on tone, strength, or endurance, it’s a simple upgrade with big results.

Level Up, Sculpt Smart