Buzz
Ankle weights have journeyed from the 1980s straight into today’s social media spotlight, popping up in numerous TikToks and Instagram posts. But do they really help tone your legs? And are they worth the investment? Here’s what you need to consider.
When They Prove Beneficial
The primary benefit of ankle weights is their ability to add resistance to leg movements, helping to work your muscles harder against gravity.
For instance, adding even a small amount of weight, like a pound or two, to your raised ankle during side-lying leg raises significantly increases the challenge for your muscles. Donkey kicks and hollow body holds also fit into this category.
The ankle weights don’t necessarily make your legs or ankles work harder in these exercises; instead, they provide extra resistance to movements primarily targeting your hips, glutes, or core.
These uses of ankle weights are logical, as they serve to add resistance gradually. To keep progressing, you'll need to increase the weight when the current ones no longer challenge you. Eventually, you may find that certain ankle weight exercises become too easy, and you'll need to vary your approach to continue strengthening those muscles.
Where They Don’t Make Sense
For activities like running, jumping, or walking, ankle weights might make the movement slightly more difficult, but they’re not really a good fit. Consider the purpose of these exercises—if your aim is to burn calories, you’ll achieve better results by increasing your speed or distance, without needing ankle weights.
Some trainers even caution that using ankle weights while running or walking could lead to muscle imbalances or increase the risk of injury; though the evidence on this is unclear. (I couldn't find definitive proof either way, but historian Conor Heffernan referred me to a 1988 study that found ankle weights don't provide a significant calorie burn and might not be worth the risk.)
How much difference can a small weight really make?
When dealing with small weights—whether they’re ankle weights, light dumbbells, or other similar tools—consider them through the lens of progressive overload.
Progressive overload is a foundational principle in strength training. To keep progressing, you must gradually increase the weight. This is how someone who begins deadlifting with just a bar eventually builds the strength to lift hundreds of pounds. Small weights can help you start this process, but they won’t be enough to maintain it long-term.
Ankle weights typically weigh only one or two pounds each, although I own a set that can be loaded with up to ten pounds by filling each cuff with sandbag inserts. I found them useful during my rehab; my physical therapist suggested side-lying leg raises, and by the end of my rehab, I was using nearly the full set.
Fitness products often thrive simply because they’re easy to market.
As I scrolled through ads and Instagram posts for this article, it became obvious why ankle weights have gained sudden popularity. They're often advertised by placing them on a model with toned legs in stylish leggings, working out near a beach or in front of a brightly colored wall. They have a certain appeal, especially the newer designs that resemble chunky bangles.
Additionally, because they are relatively lightweight, ankle weights are cheaper to produce and ship than heavier equipment like kettlebells. While they may have a role in your workout routine, it’s a mistake to think they’re a long-lasting or highly versatile investment just because you’ve purchased a pair.
