Try These Ankle Weights to Rev Your Cardio, Tone Your Glutes, and Strengthen Your Abs
Try These Ankle Weights to Rev Your Cardio, Tone Your Glutes, and Strengthen Your Abs
We updated this article in May 2022 to add more information about each featured product, based on extensive research done by our team (and that of our sister team at the Good Housekeeping Institute).
Like resistance bands and exercise balls, ankle weights are a must-have addition to any home gym. They can help you take your workout to the next level (no Jane Fonda videos required!). With more people working out at home these days, ankle weights have gotten a major popularity boost. Makes sense given that they’re relatively inexpensive, simple to use, and take up very little space.
If you’re unfamiliar with ankle weights, they are flexible, weighted cuffs that can be strapped around your ankle. “They allow you to easily add resistance to any bodyweight exercise that involves lifting your leg,” says Michael Matthews, C.P.T., author of Bigger Leaner Stronger and founder of Legion Athletics supplements. This translates to more calorie burning and muscle toning.
What’s the best way to use ankle weights?
Ankle weights are most often used during strength-training exercises, but they’re very adaptable: You can use them to upgrade your walks, boost your yoga practice, strengthen your core, or elevate your cardio workout. “Even the lightest ones can increase the intensity of your workout,” says Elaine Studdert, an ACE-certified trainer based in Westchester, NY. “They typically weigh between 1 and 5 pounds, but are available in the 8 to 12-pound range as well.”
Keep in mind, because ankle weights are placed on your legs, they can alter the way your body moves, which makes it especially important to pay attention to your technique, says Daria Gambles, founder of the fitness studio Contour. For instance, she explains, if you’re doing a squat while wearing ankle weights, it’s crucial to have good stability in your feet and core before you start, because the weights can throw your off balance.
If you’ve never used ankle weights before, ease into exercising with them. “Keep your speed slow and the weight low,” says Chris Gagliardi, an ACE-certified trainer. “Be mindful of how you feel both during and after the activity to see how your body is responding to the weights.” Listen to your body and stop if you feel pain or discomfort.
How we picked the best ankle weights
We consulted multiple fitness experts, including Janet Lee, fitness instructor and author of the forthcoming book 20 Minutes, 4 Weeks, 1 Dynamite Body!: Tone & Trim in No Time!, Michael Matthews, C.P.T., author of Bigger Leaner Stronger and founder of Legion Athletics supplements., Elaine Studdert, an ACE-certified trainer based in Westchester, N.Y., Daria Gambles, founder of the fitness studio Contour, and Chris Gagliardi, an ACE-certified trainer, to find the best ankle weights for every kind of workout. We also combed through reviews and product specs to find the only ankle weights you should strap on.
Ready to find the best ankle weights for your fitness needs? These picks are stylish and practical for any kind of workout.
Our top picks
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Ankle weights are an easy way to amp up your workouts. Fitness trainers share their favorite ankle weights, plus tips for using them safely and effectively.
