Ankle On The Knee

Instructions

From a lying position, bend your knees and keep your feet on the floor.
Place your ankle of one foot on your opposite knee.
Grasp 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.

Frequently asked questions

What muscles does the Ankle On The Knee work?

Ankle On The Knee primarily targets the Glutes. This makes it an effective stretching exercise for building glutes development.

Is the Ankle On The Knee suitable for beginners?

Yes. The Ankle On The Knee is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

How many sets and reps should I do for the Ankle On The Knee?

Hold the Ankle On The Knee for 20-30 seconds per side, repeating 2-3 times. Stretch after your workout or on rest days when your muscles are warm. Never bounce or force a stretch past your comfortable range of motion.

What are good alternatives to the Ankle On The Knee?

Good alternatives include the Barbell Glute Bridge, Barbell Hip Thrust, Butt Lift (Bridge). These exercises target similar muscle groups (Glutes) and can be substituted based on available equipment or training preference.

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