Let’s talk about ankle weights—when they can be useful and when they can be harmful.
Ankle weights can be risky if students treat them like any other dance accessory, such as a turn board, without understanding how or when to use them. While they can be beneficial if applied properly and at the right stage of training, I personally avoid them—and here’s why.
The Risks of Using Ankle Weights
Wearing ankle weights during kicks or jumps is particularly unsafe. Even just walking around with them can do more harm than good. Here’s why:
Imagine holding an object close to your chest. Now, picture holding that same object with your arm fully extended—it feels much heavier, right? This is because it's farther from your centre of mass. Now, imagine swinging that object with your arm extended. The inertia it creates puts extra strain on your joints, disrupting the natural alignment of your legs, hips, and back.
Ankle weights are often believed to improve strength for jumps (elevation), but in reality, they mainly engage slow-twitch muscle fibres, which are responsible for maintaining stability and preventing the weight from pulling away from the body. However, dancers rely on fast-twitch muscle fibres for explosive movements like jumps. These fast-twitch muscles need to be trained in a completely different way—without the added strain of ankle weights.
When Ankle Weights Are Safe (and When They Aren’t)
The safe use of ankle weights involves slow, controlled leg movements with methodical progressions. Before incorporating any form of weight into training, students need to demonstrate a high level of technical accuracy and the ability to maintain focus. Age is also a crucial factor—considering the student’s bone development (ossification) is essential to prevent any interference with joint and bone health.
In addition, improper use of ankle weights can cause students to engage the wrong muscles, leading to imbalances that impact technique and increase the risk of long-term injuries like tendon strains or joint damage. This is why it’s important to use ankle weights only under the supervision of a qualified instructor who understands the student’s individual needs.
Smarter Ways to Build Strength
While ankle weights can be used safely in certain situations, there are smarter and safer ways to increase load and develop strength. In my opinion, training with your own body weight is the safest approach—and it’s all you really need.
Bodyweight exercises naturally encourage better muscle engagement, helping dancers build strength, control, and balance. Plus, training without weights avoids the risk of over-relying on tools that can lead to injury, while still providing the necessary challenge for improving as a dancer.