Umbro ankle and wrist weights, 2 × 1 kg, red

These Umbro ankle weights are a pair of red cuffs weighing 1 kg each, fastened with a hook-and-loop strap. They are the step up from very light cuffs: heavy enough to make hamstring curls, seated knee extensions and glute exercises genuinely challenging at home, without needing a machine or dumbbells. You can also strap them to your wrists for arm and shoulder work.

Who they suit

The 1 kg version suits you if bodyweight leg exercises have become easy, or if you already used lighter cuffs and stopped feeling much at the end of a set. Because the load sits at the ankle, far from the hip and knee, 1 kg feels considerably heavier in a leg raise than it would in your hand. If you are new to training, start with the movements from our home workout plan for beginners without weight and add the cuffs once your technique is steady.

A lower-body circuit with ankle weights

Fasten one cuff on each ankle and do two or three rounds, resting about a minute between them:

• Lying hamstring curl (on your front, heel towards your glutes): 10–12 per leg
• Seated knee extension on a sturdy chair, pausing with the leg straight: 10–12 per leg
• Standing side leg raise, holding a wall for balance: 10 per side
• Kickback on all fours: 10 per side
• Glute bridge: 12–15 reps

The circuit fits well as an add-on to a strength day. Our full body workout for beginners shows how to build the rest of the week around it.

Safety notes

Use the cuffs for slow, controlled movements, not for running, jumping or long walks. Do not swing your leg to finish a rep: if you need momentum, the weight is too heavy for that exercise, so reduce the reps or go back to bodyweight. Close the strap firmly enough that the cuff stays in place, but take it off if your foot starts to tingle. With existing knee, hip or back problems, check with a doctor or physiotherapist first.

Care and lifespan

Wipe the cuffs with a damp cloth after use and let them air-dry. Keep the hook-and-loop closed when you store them so it stays clean and grips well. Check the strap and seams from time to time; if a seam opens or the strap no longer holds, stop using that cuff.