Ankle On The Knee

How to do the Ankle On The Knee

1. From a lying position, bend your knees and keep your feet on the floor.
2. Place your ankle of one foot on your opposite knee.
3. 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.

Muscles worked

Role	Muscles
Primary	glutes
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same glutes, with and without kit.

Piriformis-SMR Foam Roller Downward Facing Balance Exercise Ball Hip Extension with Bands Resistance Bands Hip Lift with Band Resistance Bands Physioball Hip Bridge Exercise Ball Barbell Glute Bridge Barbell

Harder than the Ankle On The Knee

Seated Glute expert · Bodyweight Lying Glute expert · Bodyweight Downward Facing Balance intermediate · Exercise Ball

Common questions

What muscles does the Ankle On The Knee work?

The Ankle On The Knee primarily works the glutes. Knee Across The Body, Lying Glute, and One Knee To Chest train the same muscle, across 6 equipment types.

What equipment do you need for the Ankle On The Knee?

None — the Ankle On The Knee is bodyweight, so it works at home, in a hotel room or outdoors. Knee Across The Body and Lying Glute also need nothing.

Is the Ankle On The Knee suitable for beginners?

Yes, the Ankle On The Knee is rated beginner. Seated Glute, Lying Glute, and Downward Facing Balance are the progressions from here.

Similar exercises

Knee Across The Body Bodyweight Lying Glute Bodyweight One Knee To Chest Bodyweight Piriformis-SMR Foam Roller Seated Glute Bodyweight Downward Facing Balance Exercise Ball