Exercise library · Glutes

How to Do Ankle On The Knee

Step-by-step instructions, muscles worked and workouts that use the ankle on the knee.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Butt Lift (Bridge)Glutes

Single Leg Glute BridgeGlutes

Glute KickbackGlutes

Step-up with Knee RaiseGlutes

Flutter KicksGlutes

One Knee To ChestGlutes

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.