Updated November 9, 2026
What are ankle weights, and how can they help your workouts? Ankle weights are padded straps with added weight that wrap just above your ankle joint, so your legs work harder with every lift, kick or step. Here are the key benefits, the best ways to use them and what the research says.
Quick answer: Ankle weights add resistance to leg exercises such as leg lifts, glute kickbacks and leg extensions, which helps build strength in the glutes, hips and thighs. They are cheap, portable and adjustable, and work best for slow, targeted strength moves rather than long walks or runs.
Key takeaways
- Best for targeted moves: leg lifts, kickbacks, leg extensions, side raises.
- Start light, around 1 to 2 lb per leg, and progress gradually.
- Keep walks with ankle weights short and light, or skip the weights for cardio.
- Adjustable pairs let you add load as you get stronger.
By the numbers
- In a 1990 study of 10 adults, adding 1.82 kg (about 4 lb) to both ankles raised the oxygen used per metre walked by 17.6% (Skinner and Barrack, 1990).
- In the same study, the rate of oxygen use per minute rose by 14.2% with weights on both ankles, while walking speed, cadence and stride length did not change (Skinner and Barrack, 1990).
- The CDC recommends muscle-strengthening activity that works all major muscle groups, including the legs and hips, on at least 2 days a week (CDC adult activity guidelines).
- In 2020, only 31.0% of US adults met the muscle-strengthening guideline (CDC NCHS Data Brief 443).
More data: see our home gym statistics page.
Journalists and writers may use these statistics if they credit Nordic Lifting with a backlink to this page. Questions: henrik@nordiclifting.com.
What are ankle weights?
Ankle weights are neoprene or fabric straps filled with weight that fasten around your lower leg with Velcro. Common sizes run from about 0.5 kg (1 lb) to 5 kg (10 lb) per leg, and adjustable pairs let you add or remove weight packs.
Do ankle weights work?
Yes, for the right exercises. Ankle weights add load to movements where your leg moves against gravity, so your glutes, hip muscles, quadriceps and hamstrings have to work harder. A physical therapist quoted by Harvard Health describes them as helpful for leg and hip exercises such as leg lifts, while advising against wearing them for walking or aerobics (Harvard Health).
What are the benefits of ankle weights?
1. They strengthen your legs and glutes
The added load makes leg lifts, kickbacks and extensions more demanding, which builds strength in the glutes, hips and thighs over time.
2. They make bodyweight workouts harder
Once bodyweight moves feel easy, a light pair of ankle weights is a simple way to keep progressing without a gym.
3. They help you burn more energy
Moving extra weight takes more energy. In one study, wearing about 4 lb on both ankles raised oxygen use while walking by 14% to 18%. Combined with good eating habits, that can support weight management goals.
4. They train your core
Moves like leg lifts, flutter kicks and bicycle crunches get harder with ankle weights, so your abs and hip flexors work more.
5. They are versatile
Use them for leg and glute work, core exercises and, on your wrists, for light arm moves if you choose a pair that fits both.
6. They are affordable
Ankle weights are one of the cheapest pieces of home training equipment, which makes them a good first purchase for beginners.
7. They are simple to use
Strap them on snugly above the ankle bone and you are ready. Make sure they do not slide or twist during each rep.
8. They are small and portable
They fit in a gym bag or suitcase, so you can keep training while you travel.
9. They make progress measurable
Adjustable weights let you add load in small steps, which makes it easy to track progress from week to week.
10. They complement weight training
Lifters use ankle weights for hip and glute accessory work, such as standing abductions and kickbacks, after their main lifts.
Nordic Lifting Adjustable Ankle Weights, 1 Pair (2 to 10 lbs)
Neoprene ankle weights with removable 1 lb packs, adjustable from 1 to 5 lb per ankle (2 to 10 lb per pair), so you can start light and add load as you get stronger. Secure 4 cm Velcro straps and reflective trim.
How should you use ankle weights?
Use ankle weights for slow, controlled strength moves, and start with the lightest weight that challenges you for 10 to 15 reps.
| Exercise | Muscles worked | Starting reps |
|---|---|---|
| Side-lying leg lift | Outer hips, glutes | 10 to 15 per side |
| Glute kickback (donkey kick) | Glutes, hamstrings | 10 to 12 per side |
| Seated leg extension | Quadriceps | 10 to 12 per leg |
| Standing side leg raise | Hips, glutes, thighs | 10 to 12 per side |
| Lying leg raise | Lower abs, hip flexors | 10 to 15 |
See step-by-step instructions in our 5 ankle weight exercises you can do at home.
Should you walk or run with ankle weights?
For most people it is better not to. Weights at the ankle change how your legs swing and add strain with every step, so physical therapists generally recommend keeping them for targeted strength moves instead (Harvard Health). If you do walk with them, keep the weight light and the walks short.
How heavy should ankle weights be?
Beginners can start with about 1 to 2 lb per leg and increase gradually. Harvard Health suggests starting with as little as a pound or two. Choose a weight that lets you finish every rep with good control.
Who should check with a professional first?
If you have back, joint or balance problems, talk to your doctor or a physical therapist before adding ankle weights to your routine.
Not sure which pair to buy? Read our ankle weights buying guide and see how they fit into a body toning plan.
Frequently asked questions
Do ankle weights really work?
Yes, for targeted strength moves such as leg lifts, kickbacks and leg extensions. The added load makes the glutes, hips and thighs work harder, which builds strength over time.
How heavy should my ankle weights be?
Start with about 1 to 2 lb per leg and increase gradually once you can do 10 to 15 controlled reps.
Is it good to walk with ankle weights?
Most physical therapists advise using ankle weights for targeted strength exercises rather than walking or aerobics. If you do walk with them, keep them light and the walks short.
Do ankle weights help you burn more calories?
They increase the energy cost of moving. In a 1990 study, about 4 lb on both ankles raised oxygen use while walking by 14.2% per minute.
Can I wear ankle weights all day?
No. Wear them only for a planned workout and take them off afterwards.
Sources
- Skinner and Barrack, Arch Phys Med Rehabil 1990
- Harvard Health, Wearable weights: How they can help or hurt
- CDC, Adult Activity: An Overview
- CDC NCHS Data Brief No. 443
