Do you enjoy kickboxing but find that it doesn’t seem to be toning your lower body enough? If so, the chances are that you’ve thought of adding ankle weights to your routine to target those muscles more effectively. But does wearing ankle weights during kickboxing tone your lower body?

Wearing ankle weights during kickboxing can tone your lower body. The weights resist your movements, forcing your muscles to work harder to execute them. As a result, you can see increased muscle definition and strength in your legs and glutes.

This article will take a closer look at how ankle weights can tone your lower body and the pros and cons of using them during kickboxing. Read on to learn more!

Effects of Wearing Ankle Weights During Kickboxing

Do you ever feel like you need more resistance in your workouts? If so, wearing ankle weights may be just what you need. You can add these weights to any workout, including kickboxing.

But as mentioned in the introduction, they come with some pros and cons that you should be aware of.

The Pros of Ankle Weights

  • Ankle weights tone your lower body. As mentioned, they add resistance to your workout routine. The resistance helps tone and sculpt your lower body, including your glutes, hamstrings, and calves.
  • Build endurance. Wearing ankle weights during kickboxing (or any other exercise) can help build endurance. The extra resistance challenges your muscles, making them stronger and more resistant to fatigue.
  • Improve range of motion. Range of motion refers to the distance your joints can move. Ankle weights can help improve the range of motion in your ankles and feet since the weights force your muscles and joints to work harder, leading to greater flexibility over time.
  • Increased calorie burn. Because wearing ankle weights leads to increased muscle activity, it also increases calorie burn. That means you’ll torch more calories during your workout and potentially see better results.

The Cons of Ankle Weights

  • Ankle weights can be uncomfortable. If the weights are too heavy or not properly secured, they can rub and chafe your skin. They can also cause pain in your joints and muscles.
  • Ankle weights can cause injury. If you don’t use them properly, ankle weights can lead to joint and muscle strains. It’s important to use the right weight for your fitness level and ensure the weights are secure before exercising.
  • Excessive use causes joint stress. Wearing ankle weights all the time can put extra stress on your joints, which can lead to joint pain or injury.
  • May cause muscle imbalance. Ankle weights overwork the quadriceps (front thigh muscles) more than the hamstrings (back thigh muscles). That can cause a muscle imbalance in your legs, which can cause pain and other problems.
  • The weights alone won’t make you a great kickboxer. While ankle weights may help improve your lower body strength and endurance, they won’t make you a better kickboxer on their own. You must still practice the proper techniques and have good form to succeed in kickboxing.

How Can You Safely Add Ankle Weights Into Your Kickboxing Routine?

You can safely add ankle weights into your kickboxing routine by gradually increasing the weight and by taking regular breaks. Start with a comfortable weight that won’t inhibit your movement. Gradually increase the weight as you become stronger, taking regular breaks to avoid fatigue.

kickboxing routine

As mentioned, using ankle weights comes with several risks you must be aware of before adding them to your workout routine. However, by following the right guidelines, you can reduce the risks and safely enjoy the benefits they offer.

Here are a few tips for safely adding ankle weights to your kickboxing routine:

  • Consult with a doctor. Before using ankle weights, it’s always best to consult a doctor or physical therapist, especially if you have any pre-existing injuries or health conditions. That way, you can get personalized advice on whether ankle weights are right for you.
  • Choose the right weight. It’s important to choose a weight that’s comfortable for you and won’t impede your movement. Start with a lighter weight and gradually increase it as you become stronger.
  • Wear the right shoes. It’s important to wear shoes that offer support and stability when using ankle weights. Avoid wearing shoes with high heels or that are loose-fitting.
  • Be aware of your form. When using ankle weights, be sure to maintain proper form. Avoid arching your back or swinging your arms excessively. These can lead to injuries.
  • Warm up and cool down properly. As with any workout, it’s important to warm up and cool down properly when using ankle weights. Start with some light cardio and stretching to get your muscles warm.
  • Take breaks as needed. If you start to feel fatigued, take a break. It’s important to listen to your body and not push yourself too hard.

Additional Ways To Tone Lower Body for Kickboxing

Besides adding ankle weights to your kickboxing routine, there are other ways you can tone your lower body. After all, strong legs are important for a successful kickboxing career. Here are a few additional ways to tone your lower body for kickboxing:

Practice Basic Kicks

One of the best ways to tone your lower body for kickboxing is to practice the basic kicks. They include:

As you become more proficient, you can add variations of these kicks, such as jumping and spinning kicks.

Practice Plyometric Exercises

Plyometric exercises are a great way to build lower body strength and power. These exercises involve explosive movements that help improve your athletic performance. Some examples of plyometric exercises include:

  • Squat jumps.
  • Step-ups.
  • Box jumps.

The following video demonstrates a few plyometric exercises you can add to your routine:

Use Resistance Bands

Another great way to tone your lower body for kickboxing is to use resistance bands. Resistance bands are great for adding resistance to your kicks and punches without using weights. They’re also portable, easy to use, and relatively inexpensive.

For the best results, use strong, durable resistance bands with high resistance levels. That way, you can challenge your muscles and see results.

For starters, check out this Whatafit Resistance Bands Set from It’s a high-quality set made of durable latex and comes with a door anchor, ankle straps, and a carrying bag.

Note: It’s important to get quality sleep and rest. When you’re well-rested, your muscles will recover and grow stronger.

Aim for seven to eight hours of sleep each night and take breaks during kickboxing workouts if you feel fatigued. If you’re not well-rested, you’re more likely to injure yourself.

use resistance bands

The Bottom Line

If you’re looking for an effective way to tone your lower body, consider wearing ankle weights during kickboxing. That’s a great way to add intensity to your workout and challenge your muscles.

Just be sure to start slowly and work your way up to more weight as you get stronger. And always consult with a doctor before starting any new exercise routine.