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The best wrist and ankle weights to build muscle and boost strength
Strap on and step up
Bored of cycling through the same old strength sessions? Here’s a pro tip: add some wrist or ankle weights into the mix for an extra challenge.
While they might look like they belong firmly back in 80s workout videos, upgrading your home gym equipment with ankle weights will pay dividends. Not only do they provide extra resistance, but the weight can help you really engage your leg muscles, building strength and even aiding weight loss.
The best ankle weights to shop in 2023
In a hurry? These are the best ankle weights for runners to shop now. Keep scrolling for the full list below, plus everything you need to know about ankle weights.
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Core Balance Ankle & Wrist Weights - 0.5kg to 2kg
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What are ankle weights?
Ankle weights are, quite simply, weights attached to or forming part of a strap that you secure around your ankle or wrist.
‘They are light to medium wearable fitness equipment that wraps around your ankles for extra resistance, with the aim of increasing strength in the lower body,’ says Diana van Heerden, head of fitness at FRAME.
‘Ankle weights can be strap-like, filled with sand, iron beads or water and attached with Velcro; however the more modern ones look like a thick bracelet, and are often made of silicone. You can find them in different weights and sizes from about 0.5kg up to about 6-8kg.’
Should I wear ankle weights when running?
You can add ankle weights to your runs, but most experts don't advise it. ‘I wouldn’t recommend adding ankle weights to either walking or running, as by having additional weight on for repetitive cardio movements you can place too much strain on your joints (ankles, knees, hips) and can cause injuries,’ says van Heerden.
‘It will also change your gait and will force you to use your quads and hip flexors primarily rather than your posterior chain (hamstrings and glutes) which will then create muscle imbalance.’
If you want to add resistance to your run, you're safer wearing a weighted vest. Or try hill sprints — often dubbed 'strength work in disguise,' they recruit more muscle fibres than flat running, so they're a good option, too.
11 best ankle weights to shop in 2023
As well as the best hand weights and treadmills to up your home workout game, we've searched the web and put the following models to the test to bring you the very best ankle weights available to shop now.
Need some more info? Scroll to the bottom to find out the benefits of ankle weights, how to use them and what to look for when shopping for a pair.
These clever adjustable ankle weights feature four removable 250g weights, so you can choose between 250g — 1kg per ankle, adding weight as your training progresses.
The filling is a mix of iron and sand, with a machine washable polyester outer. Plus, they have both inner and outer velcro fastenings to keep the weights securely in place.
Weight: Adjustable from 250g — 1kg per strap.
Colour: Burgundy.
You won't find a better quality pair of ankle weights for such a budget price. These neoprene weights have reinforced stitching for durability and you can purchase them in 500g increments from 0.5kg, for beginners and rehab, up to 2kg, for muscle and strength building.
A long velcro strap wraps all the way round and through a metal D-ring buckle to ensure they stay in place.
Weight: Available in 0.5kg, 1kg, 1.5kg and 2kg per strap.
Colours: Grey or teal.
These sand-filled ankle weights have adjustable hook-and-loop velcro straps so they can be altered to help you get the perfect fit, and stay put through even the most vigorous exercise.
Plus, they're soft, super comfortable and won't catch on the skin.
Weight: 1kg per strap.
Colour: Grey and orange.
These are the ankle weights you've seen all over Instagram – Bala Bangles. They're exactly what they sound like — bangles (or bracelets) loaded with weight.
Recycled stainless steel weights are coated in soft, wipeable silicone and mounted on elasticated inserts, with velcro fastenings to keep them secure. They're comfy, don't pinch and look pretty good as you about your power walk.
Add these Bala sliders to your basket to kick up your core workouts.
Weight: 0.45kg (1lb) per bangle.
Colours: Charcoal or sea blue.
These ankle weights from Nike are ergonomically shaped to fit comfortably around the contours of the ankle, with a smooth, sweat-wicking lining — a must for sweaty summer workouts.
They're filled with iron for even weight distribution and have easy-to-adjust straps for a snug fit.
Weight: 1.13kg per strap.
Colour: Black.
Why stop at ankles? That's the thinking behind this weights set, complete with two 0.5kg wrist weights, two 0.5kg ankle weights and two 1kg dumbbells. Did someone say full-body burn?
Each weight is filled with sand for even weight distribution and coated in comfy yet durable neoprene, while hook and loop fastenings keep things secure.
Weight: 0.5kg wrist weights, 0.5kg ankle weights, 1kg dumbbells.
Colour: Grey.
If these look familiar, we'd like to refer you to the Bala bangles elsewhere on this list.
A decent dupe, these weigh in at 0.45kg per bracelet and feature smooth silicone-coated steel weights on an elasticated strap with a velcro fastening, helping them stay put as you exercise. Even better? They're water and sweat-proof.
These Decathlon weights add 2kg to each ankle or wrist to make your workout a lot more challenging (and trust us, they really do).
They come with an adjustable velcro fastening that's simple to tighten and loosen — however, some found best suited to smaller users for a good fit.
Weight: 2kg per strap. Also available in 1kg.
Colour: Grey.
If you're looking for lighter weights for your workouts (no shame, higher reps and lower weight works), these 0.5kg ankle weights are a great option.
The simple padded design has an adjustable hook and loop fastening, allowing you to fit the weights tight against the leg, preventing them from sliding and chafing as you work out.
Weight: 0.5kg per strap. Also available in 1kg.
Colour: Black.
This ankle weight set allows you to customise the amount of weight you add to each workout — clever stuff. Each strap comes with pockets for five individual sand bags, with each bag weighing 0.3kg, so you can mix things up or progress with them from beginner to strength training pro.
The adjustable velcro strap allows you to pull the weights tight against the ankle, plus the breathable material is designed to keep you cool and comfortable as you work out.
Weight: Adjustable from 0.3kg - 1.5kg per strap.
Colours: Black, orange or blue.
These heavy ankle weights are filled with 100% iron beads for even weight distribution, leaving you to focus on your workout — and with this much weight, you're going to need all the concentration you can muster.
With extra long velcro straps they'll fit securely on pretty much anybody, plus they're coated with the same soft material wetsuits are made from, so they feel comfortable against the skin.
Weight: 3kg per strap, also available in 0.5kg, 1kg, 1.5kg, or 2kg per strap.
Colour: Black.
Do ankle weights work?
As with any weight additions to your workout, like dumbbells and kettlebells, when used correctly ankle weights can increase overall strength, boost endurance and help build lean muscle mass.
‘Ankle weights are used for adding extra load to your lower extremities when executing conditioning exercises, so the muscle will have to work harder to execute movement against gravity, hence it will promote increase in strength,’ says van Heerden.
Ideal for adding extra load on leg, glute and hip muscles, ankle weights can of course also be popped on your wrists to enhance upper-body work using your arms and shoulders (they’re great for power walking). Here are the key benefits to incorporating ankle weights into your workouts:
- Increase strength and muscle mass: ‘As with any other weighted exercises, ankle weights can contribute to increased strength and muscle mass given that the right training stimulus (volume and intensity) is applied,’ says van Heerden.
- Contribute to fat burning and weight loss: ‘When we increase our muscle mass, we increase our resting metabolic rate which means we will burn more calories, as muscle burns more calories than fat,’ explains van Heerden.
- Make lower body long lever load possible: Pardon the tongue-twister; what we mean here is that ankle weights present the opportunity to grip weights with our feet, which, unless you’re an incredibly skilled contortionist, is usually rather difficult. ‘Ankle weights make it possible to execute lower-body strengthening exercises that require the load to be on a long lever, for example leg curls and leg lifts,’ says van Heerden.
- Boost glute exercises: The added resistance of ankle weights mean you can easily boost your glute gains through exercises like donkey kicks and single-leg glute bridges.
How to use ankle weights
Simply slip or strap the weights around your ankles to add resistance to your workout. They’re most commonly used in strength and conditioning moves, Pilates and barre, but can also be used for HIIT-style training.
‘Ankle weights are great for strength and conditioning exercises that target the leg (hamstrings, quads, calves) and gluteus muscles,’ says van Heerden. She recommends trying hamstring curls, knee lifts, leg raises, calf raises, donkey kicks and fire hydrants.
Ankle weights can be used in all types of movements too – concentric, where the muscle shortens (think the upward motion of a bicep curl); eccentric, where the muscle lengthens (like the downward swing of a bicep curl); and isometric, where the length of the muscle does not change (more like tensing the muscle). ‘Adding the different types of contractions to your routine can make your workouts exciting and challenging, creating different stimuli to your normal routine,’ adds van Heerden.
What should I look for in a pair of ankle or wrist weights?
When it comes to choosing the best pair of ankle weights for you, there are a few things to consider:
- Weight: ‘There are several different factors that will determine how heavy your ankle weights should be,’ says van Heerden. ‘Are you new to strength training? Are you coming back from injury/doing rehab? Is your programme based on muscle endurance (higher reps/lighter load) or strength (lower reps/heavier load)? If you are a beginner, I would start off light (1-2 kg) and gradually build it up from there.’
- Straps and fastenings: There's nothing worse than struggling with equipment between reps. Look for ankle or wrist weights that are easy to get on and off. Added extras like padding to minimise chafing and easy-to-use velcro straps are worth investing in.
- Aesthetics and function: ‘This will depend on your personal taste,’ says van Heerden, but there are a few things to bear in mind. ‘If you like the bracelet-like ankle weights, there is no need to strap them, you just slide them on and you are good to go. However, these ones tend to come in light versions, so if you are planning on using heavier weights (4-8 kg), you should look into getting the sand-filled strap weights with velcro attachments.
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