How Ankle Weights Can Boost Your Workout and How to Use Them Safely

Ankle weights might seem like a fitness throwback, but they’re having a major resurgence and not just because they look cute on social media. When used correctly, these small but mighty tools can elevate your workouts, offering unique benefits you won’t get from traditional weights.

So, what exactly makes ankle weights so useful, and how can you incorporate them safely into your routine? We asked fitness pros to weigh in.

Why Ankle Weights Work

Ankle weights offer more than meets the eye. “They’re great for deepening engagement of specific muscle groups or challenging overall strength and stability,” says Lindy Royer, PT, NCPT, physical therapist and Balanced Body educator.

Adding resistance to your lower body with ankle weights increases time under tension, making your muscles work harder to complete movements. That extra effort can improve:

• Strength and muscle endurance

• Balance and proprioception (body awareness)

• Bone metabolism and density

• Cardiovascular and metabolic health

One small study published in Research in Sports Medicine found that older adults who walked regularly with ankle weights experienced improved balance and bone metabolism, both of which are key to maintaining physical function and preventing falls.

Another study compared resistance training with dumbbells to simply wearing wrist and ankle weights during daily activities both groups saw improvements in body composition, including decreased body fat percentage and increased muscle mass.

Even low-intensity exercises like walking or Pilates can get a boost with ankle weights. “I love using them to target glutes, obliques, and inner thighs,” says Bianca Melas, Pilates instructor at Alo Moves. “They’re versatile, portable, and great for enhancing control and endurance.”

But Be Cautious: Ankle Weight Risks

While they might look harmless, ankle weights aren’t risk-free. Overuse, especially during walking, can strain joints, tendons, and muscles. “Incorrect use can exaggerate muscle imbalances or put strain on the hips, knees, and lower back,” Royer warns.

Adding too much weight, walking too far, or moving with improper form may increase your injury risk. For workouts beyond walking, using ankle weights without mastering proper technique first can lead to compensating with the wrong muscle groups.

The solution? Start light, stay mindful, and prioritize form.

How to Use Ankle Weights Effectively

1. Choose the right workouts

Ankle weights shine in low-impact, controlled-movement workouts like Pilates, barre, sculpt, or dance-based routines. They’re especially helpful for:

• Glute bridges

• Side-lying leg lifts

• Donkey kicks

• Hamstring curls

• Standing leg abductions

Adding resistance without needing to hold dumbbells makes these exercises more challenging while keeping your hands free.

2. Start light then progress

Experts agree that 1- to 2-pound ankle weights are ideal for beginners. If walking with ankle weights, Royer recommends starting with weights that are 1 to 2 percent of your body weight. Opt for adjustable ankle weights so you can gradually increase resistance as your strength improves.

3. Master your bodyweight moves first

Before adding ankle weights, ensure you have proper control, range of motion, and alignment in each exercise. “Weights should enhance a strong foundation, not compensate for weakness or instability,” Royer says.

4. Focus on form not momentum

Once the weights are on, slow down your movement. Avoid using momentum and instead control each rep, ensuring you feel engagement in the target muscles. If you feel other muscles (like hip flexors or lower back) taking over, reduce the weight or remove them entirely.

5. Listen to your body

Even a single extra pound on the end of your leg can significantly up the intensity. If you experience discomfort or notice your form slipping, scale back. “The beauty of ankle weights is you can easily remove them and refocus,” says trainer Katie Call.

Are Ankle Weights Right for You?

Whether you're looking to build muscle endurance, enhance balance, or intensify lower-body moves, ankle weights can be a fun, effective tool. The key is to use them thoughtfully starting light, keeping control, and progressing gradually.

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