Do Ankle Weights Really Work?
Short Answer: Yes, ankle weights really work when used correctly. They add progressive resistance to bodyweight exercises, making your workouts more effective for sculpting, toning, and strengthening. However, results depend on how you use them, the right weight selection, and proper technique.
How Ankle Weights Actually Work
Ankle weights increase the load on your muscles, requiring more effort to perform the same movement. This extra resistance:
Engages muscles more deeply
Improves muscular endurance
Builds strength and tone
Enhances calorie burn during certain workouts
When worn during exercises like glute kickbacks, side lying leg lifts, or Pilates flows, ankle weights provide targeted activation for glutes, hamstrings, quads, and core.
Why KURLA Fitness Ankle Weights Are Different
While many brands offer ankle weights, KURLA Fitness has redesigned them for maximum performance and safety:
Wide weight range: From 4 lbs to 40 lbs, making them perfect for beginners and advanced users
Secure dual strap fit: Prevents slipping during high intensity or dynamic movements
Comfortable design: Breathable padded material allows longer sessions without irritation
Versatility: Ideal for Pilates, HIIT, glute sculpting, walking, rehab, and core strengthening
This versatility makes KURLA weights an excellent investment for anyone serious about progressive overload and long term results.
Best Workouts to Try With Ankle Weights
1) Glute Sculpting Routine
Standing glute kickbacks – 3×12 per side
Donkey kicks – 3×12 per side
Side lying leg lifts – 3×12 per side
Step ups – 3×10 per leg
Tip: Start with 4 to 8 lbs and gradually increase as your strength improves.
2) Pilates and Core Activation
Marching tabletop – 3×10
Leg circles – 3×8 each side
Side plank hip lifts – 3×8
Seated knee drives – 3×12
Light ankle weights amplify Pilates movements without disturbing flow.
3) Walking and Low Impact Cardio
Wearing 4 lb KURLA weights during a 10 to 20 minute walk can gently boost calorie burn and activate stabilizing muscles. Avoid heavy weights during running to protect knees and hips.
Safety Tips for Using Ankle Weights
While ankle weights are effective, improper use can lead to strain or injury. Keep these guidelines in mind:
Start light: Begin with 4 lbs and build up gradually
Use controlled movements: Avoid swinging or jerky reps
Avoid high impact running: Keep ankle weights for strength and stability work
Warm up properly: Mobilize hips, knees, and ankles before strapping them on
Listen to your body: If you feel discomfort in joints, reduce weight immediately
Benefits of Using Ankle Weights Regularly
Toned lower body: Perfect for glutes, quads, and hamstrings
Improved core stability: Engages abs and obliques in compound movements
Increased calorie burn: Adds resistance without needing heavy gym equipment
Convenient home workouts: Lightweight and easy to integrate into existing routines
Rehab friendly: Great for rebuilding strength safely after injury under professional guidance
When Ankle Weights Are Most Effective
Ankle weights are most beneficial when used for:
Targeted strength training such as glute kickbacks and leg lifts
Pilates, yoga, and toning workouts
Low impact cardio like walking
Rehabilitation and recovery programs
For best results, pair them with structured workout plans like the 18 Page KURLA Training Guide for safe, progressive routines.
Final Thoughts
So, do ankle weights really work? Absolutely, when used properly. They help tone, strengthen, and sculpt your lower body while improving endurance and core stability.
Among all available options, KURLA Fitness stands out with its secure fit, comfortable design, and wide range of weights. Whether you are a beginner or an advanced athlete, KURLA provides everything you need to train smarter, safer, and stronger.