Pilates Fitness Friday: Should We Use Ankle Weights in Our Practice?

Soft ankle weights add gentle resistance for targeted leg strength in Pilates sessions.

Ankle weights have made something of a comeback in recent years, often promoted as a simple way to “boost your workout” or “tone your legs faster.” But do they really work? And more importantly, should we be using them in Pilates?

As always in our teaching, it is not a question of “good or bad,” but of purpose, timing, and the individual client. So let us explore the benefits and considerations when it comes to using ankle weights.

What Are the Benefits of Ankle Weights?

For some Pilates teachers and clients, adding light ankle weights can offer a few useful advantages:

• Increased muscular engagement Adding even 0.5 to 1kg to a leg can increase resistance and demand more from stabilising muscles, especially the hip flexors and extensors.

• Helpful in targeted strength building For clients recovering from injury (once cleared), or those needing more lower-body activation, ankle weights can help isolate specific muscles such as the glutes, hamstrings, or quadriceps.

• Proprioception and awareness The slight increase in weight can sometimes help clients feel their alignment and movement pathway more clearly, especially in exercises like leg circles or single leg raises.

When Might They Be Less Suitable?

Despite the benefits, ankle weights can also introduce risks if used without purpose:

• Joint stress The added weight increases load at the hip and knee joints. In open-chain exercises, this can cause unnecessary tension or even strain if not monitored.

• Disrupted control Pilates is about control, precision, and alignment. A heavy weight at the end of the limb can cause clients to “throw” the leg rather than lift it with control, especially in beginners.

• Overworking the hip flexors Some clients already present with shortened or overactive hip flexors, particularly those who sit for long periods or carry postural imbalances. Adding load to leg lifts or similar movements can further aggravate this pattern, which is often the last thing their body needs. Ankle weights in these cases may worsen rather than support better movement.

• Changes in movement quality If a movement becomes about lifting the weight, rather than maintaining the technique, then the weight is defeating the purpose of the exercise.

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Are Ankle Weights Good for Cardio Like Running?

Not really. While ankle weights can offer benefits in controlled strength-based exercises, they are not recommended for dynamic cardio activities such as running or brisk walking. The added weight at the end of the limb can throw off gait mechanics, increase joint stress, and raise the risk of injury to the knees, hips, or lower back.

A medical professional once jokingly remarked, “If someone’s running down the street with ankle weights and you accidentally hit them with your car, you’d probably do less damage.” While clearly not meant literally, the comment makes a memorable point , ankle weights are for resistance training, not impact or high-speed movement.

The takeaway? Use ankle weights in sessions that focus on control and alignment, not momentum or speed. They are best suited to matwork, apparatus sessions like the Tower or Reformer, and carefully planned sequences, not running circuits or step aerobics.

Best Practice Tips for Pilates Teachers

If you are considering introducing ankle weights into your sessions, here are a few things to keep in mind:

• Start light Never go above 1kg per ankle in a Pilates context, and often 0.5kg is more than enough.

• Use them sparingly Think of them as a tool for specific goals, not a general intensifier.

• Focus on the method Maintain the same cueing and control. If the weight disrupts alignment or rhythm, it is time to remove it.

• Include balance If you are loading one movement with a weight, consider how to balance that across the class plan, especially with core and postural work.

Final Thoughts

Ankle weights are not inherently good or bad. Like all equipment in Pilates, their value depends on how, when, and why they are used. As teachers, our job is to ensure that every tool we use supports the Pilates method by enhancing control, improving alignment, and educating the client’s body awareness.

Used thoughtfully, ankle weights can offer an added challenge and variation. But used carelessly, they can compromise everything we aim to achieve.