Things you must know about ankle exercises.

Ankle weights are a simple tool for adding resistance to leg and hip exercises. They are used in strength training and in rehabilitation.

Used the right way, they can help build strength. Used the wrong way, especially while walking or running, they can strain your joints. Here is what you need to know before you strap them on.

Top 5 ankle weight exercises

Most ankle weights are small sandbags that wrap around your ankles with Velcro straps. Common sizes are 1 to 3 pounds (about 0.5 to 1.5 kg) per ankle, and some are adjustable.

They work best for slow, controlled exercises that target the leg and hip muscles:

1. Standing knee raise
2. Standing leg curl
3. Side-lying leg lift
4. Hip extension
5. Donkey kick

Things you need to know about Ankle weights exercises

Ankle weights add resistance to your leg as you move it. That makes the muscles work harder, which can build strength over time in the hips, glutes, thighs and core.

Adding ankle weight to an exercise means your muscles do more work. The more work they do, the more calories burned.

Still, the extra burn from 1 to 3 pound weights is small, so don't count on them for weight loss.

If you like a challenge, ankle weights can make familiar moves such as leg lifts and glute bridges harder.

Harvard Health says it is not a good idea to wear ankle weights while walking or during an aerobics workout. The extra load can cause a muscle imbalance and strain the ankle joint.

For the same reason, don't wear them for housework, running errands or long walks. Use them for targeted exercises instead.

Ankle weights are inexpensive and easy to find. Some are made only for ankles, while others can be used on the wrists too.

Ankle weight exercises are an easy way to add intensity to a leg workout. Done with good form, they build strength. Done carelessly, they can cause joint stress and muscle strain.

Types of ankle weight exercises include squat with a leg lift, the superman and glute bridges. For a squat with leg lift, stand with feet slightly wider than shoulder width and lower into a squat.

Push up through your heels, then lift one leg out to the side with control. Lower it, squat again and lift the other leg. Start with one set of 8 to 10 reps per side.

Start light. Harvard Health suggests beginning with about 1 or 2 pounds and increasing gradually, ideally with guidance from a physical therapist.

Ankle weights are sometimes used in rehabilitation, but that should be guided by a physical therapist. They will set the weight and exercises for your condition.

Watch for warning signs. Stop if you feel joint pain in the ankles, knees or hips, or if you notice cramps or a change in how you walk.

Strength training ability of ankle weight exercises

Ankle weights make leg and hip exercises more challenging, which can build strength and muscular endurance. Because they are light, they suit beginners and higher-rep work more than heavy strength training.

Effects of ankle weight exercises

Wearing ankle weights while walking or jogging can change your gait. The extra weight pulls on the joints with every step, which is why experts advise against it.

To be on the safe side, learn which exercises suit ankle weights before you use them. A trainer or physical therapist can show you correct form.

If you notice pain in your joints, stop exercising. See a healthcare professional if the pain continues.

Ankle weights can worsen an existing joint problem. If you have knee, hip or ankle issues, check with your doctor or physical therapist first.

Choosing the right weight matters. Always start light and increase gradually.

The CDC recommends muscle-strengthening activities on at least 2 days a week. Ankle weight exercises can be one part of that.

Frequently asked questions

Can Ankle Weights Help You Tone Your Muscles?

Yes, they can help build strength in the legs and hips. Lighter weights lifted for more reps can build muscle when sets are taken close to fatigue, so small ankle weights can still be useful.

Can the ankle's weight be transferred to other parts of my body?

Supporting your ankle weight lets you work not only your leg muscles but also exercise more. Your core works to keep you stable during leg lifts and bridges.

What are the advantages of carrying weights on the ankles?

They add resistance to leg and hip exercises, which can improve strength and endurance. They add a small number of calories burned, but they won't target belly fat, because you can't spot-reduce fat from one area.

Is the ankle weight valuable?

Yes, for targeted strength exercises. They are not recommended for walking, running or aerobics.

Conclusion

Ankle weights are a cheap, simple way to add resistance to leg and hip exercises. They are best used as part of a complete training plan, not as a stand-alone solution.

Ankle weight exercises can support both training and, with a physical therapist's guidance, rehabilitation. Start light, keep your form strict, and skip them on walks and runs.

Sources

• Wearable weights: How they can help or hurt, Harvard Health Publishing
• Adult Activity: An Overview, CDC