Ankle and wrist weights are essential for all sports, from novice to professional. They offer a range of benefits, including performance enhancement, weight loss and muscle strengthening. But what exactly are these advantages, and why the growing success?

Firstly, ankle and wrist weights increase muscular resistance during training. This improves strength and endurance, helping athletes perform at their best. What’s more, they promote the burning of calories, contributing to weight loss.

What’s more, these accessories offer a variety of versatile exercises, targeting different muscle groups. They can be adapted to a variety of activities, from yoga to weight training.

The growing popularity of ankle and wrist weights is due to their effectiveness and convenience. They are compact and easy to use, making them accessible to anyone, anywhere.

Finally, awareness of the benefits of these accessories has been boosted by innovative social media and creative marketing campaigns. Fitness influencers have played a major role in this trend, sharing engaging and inspiring workouts.

In conclusion, ankle and wrist weights have become must-haves in the sports world due to their multiple benefits, versatility and the creative marketing that has promoted them. They have changed the game for fitness enthusiasts and professional athletes alike.

Ankle and wrist weights

Ankle and wrist weights are essential for all sports, from novice to professional. They offer a range of benefits, including performance enhancement, weight loss and muscle strengthening. But what exactly are these advantages, and why the growing success? Firstly, ankle and wrist weights increase muscular resistance during training. This improves strength and endurance, helping athletes perform at their best. What's more, they promote the burning of calories, contributing to weight loss. What's more, these accessories offer a variety of versatile exercises, targeting different muscle groups. They can be adapted to a variety of activities, from yoga to weight training. The growing popularity of ankle and wrist weights is due to their effectiveness and convenience. They are compact and easy to use, making them accessible to anyone, anywhere. Finally, awareness of the benefits of these accessories has been boosted by innovative social media and creative marketing campaigns. Fitness influencers have played a major role in this trend, sharing engaging and inspiring workouts. In conclusion, ankle and wrist weights have become must-haves in the sports world due to their multiple benefits, versatility and the creative marketing that has promoted them. They have changed the game for fitness enthusiasts and professional athletes alike.

Our selection of Ankle and wrist weights

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Wrist weights

What muscles can I target with wrist weights?

Using wrist weights allows you to target several muscles in the upper body, including :

  1. Arm muscles: Wrist weights can challenge the biceps and triceps with flexion and extension movements.

  2. Shoulder muscles:
    By adding wrist weights, you can intensify exercises targeting the deltoids and upper back muscles.
  3. Forearm muscles: When you use wrist weights, the muscles of the forearms are called upon, especially the flexor and extensor muscles.

Read this article for more tips and tricks for building and toning arms and upper limbs.

How can wrist weights improve upper-body strength and endurance?

Wrist weights can help improve upper-body strength and endurance in a number of ways:


  • Increased resistance:
    Adding wrist weights increases your resistance when exercising. This forces the upper body muscles to work harder to overcome the extra load. This promotes the development of muscular strength.
  • Increased muscle activation: Wrist weights stimulate muscle activation in the upper body during movement. This means that the muscles of the arms, shoulders, back and torso are put to greater use. This encourages their development and strengthens the overall musculature.
  • Intensified cardiovascular training: Adding extra resistance increases the intensity of cardiovascular exercise, such as walking, running or aerobics. This increases the load on the muscles of the upper body. This improves muscular and cardiovascular endurance.
  • Stabilization stimulation: When you use wrist weights, the stabilizing muscles of the upper body are also stimulated. They help maintain correct posture and technique during exercise. Muscular stability and coordination are thus improved.

How do I choose the right weight for my wrist?

Choosing the right wrist weight depends on a number of factors, including your fitness level, your training goals and the type of exercise you want to do. Here are the criteria to consider:

  • For beginners or average fitness levels: If you're new to wrist weights or have an average fitness level, start with lighter weights. Choose between a 0.5 kg and 1.5 kg weighted bracelet. This will allow you to gradually get used to adding resistance without overloading your muscles and joints.
  • For advanced exercisers: If you're experienced in training with wrist weights, opt for heavier weights: between 1.5 kg and 4 kg per wrist. This will provide greater resistance to challenge your muscles and promote the development of strength and endurance.

Ankle weights

Which muscle groups are worked by ankle weights?

The use of ankle weights mainly targets leg and hip muscles. More precisely, they work:

  • Quadriceps: Ankle weights can stress the quadriceps, located at the front of the thigh. These muscles are responsible for knee extension and are activated during movements such as walking, running, squats and jumps.

  • Hamstrings:
    The hamstrings, located at the back of the thigh, are also stressed by ankle weights. They are involved in knee flexion and are activated during movements such as lunges, hip extensions and deadlifts.
  • Glutes: Ankle lifts can help strengthen the glutes, including the gluteus maximus and medius. These muscles are important for pelvic stability, posture and propulsive power in movements such as walking, running, jumping and squatting.
  • Calves: The calf muscles, such as the soleus and gastrocnemius, are used for movements such as walking, running and jumping. The use of ankle weights can increase the load on these parts, helping to strengthen them.

  • Hip adductors and abductors:
    Ankle weights work the hip adductor and abductor muscles. These are responsible for the movement of the legs towards and away from each other. They are activated during lateral movements, such as side-stepping exercises and sliding movements.

How do ankle weights help strengthen leg muscles and improve stability?

Ankle weights can help strengthen leg muscles and improve stability by :

  • Increased resistance : Adding ankle weights increases resistance during exercises involving leg muscles: quadriceps, hamstrings, glutes and calves. This increased resistance forces the muscles to work harder. This encourages their strengthening and development.

  • Targeted muscle activation:
    Ankle weights specifically target leg muscles, increasing muscle activation during movement. This puts extra strain on the quadriceps, hamstrings, glutes and calves.

  • Improved muscular endurance:
    By adding ankle weights, you increase the workload on leg muscles during exercise. This helps improve muscular endurance. As a result, you'll be able to maintain sustained performance over longer periods.
  • Strengthening stability and balance: The use of ankle weights during exercises stimulates the stabilizing muscles of the legs and hips. This improves stability and balance. This can be particularly beneficial for activities involving unipodal movements such as walking on one leg, balance exercises or jumping.
  • Developing muscle power: Ankle weights can be used to develop leg muscle power. When you perform explosive movements, such as jumping jacks or jump squats, ankle weights add extra resistance. This stimulates the development of muscular power.

Which ankle weights to choose for best results?

The choice of ankle weights depends on your current fitness level and your specific training goals. Here are some general recommendations to guide you:

  • Beginners or intermediate : as a beginner or intermediate level, start with lighter weights: between 0.5 kg and 2 kg per ankle. The more you get used to it, the more resistance you can add.
  • Experienced : For those of you in the advanced category, opt for heavier weights, ranging from 2 kg to 5 kg per ankle. This is important to work your muscles effectively.