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Stretchingbeginner

Ankle On The Knee

Primary

Glutes

Equipment

None

Level

beginner

Ankle On The Knee demonstration

Ankle On The Knee, starting position

Ankle On The Knee, finishing position

How to Perform

1From a lying position, bend your knees and keep your feet on the floor.
2Place your ankle of one foot on your opposite knee.
3Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

Glutes

Exercise Details

Category: Stretching
Force: static
Mechanic: N/A
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Ankle On The Knee work?

Ankle On The Knee primarily targets the Glutes.

What equipment do I need for Ankle On The Knee?

Ankle On The Knee requires no equipment - it's a bodyweight exercise.

Is Ankle On The Knee suitable for beginners?

Yes, Ankle On The Knee is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Ankle On The Knee

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Knee Across The Body

Glutes

Lying Glute

Glutes

Seated Glute

Glutes

One Knee To Chest

Glutes