Ankle On The Knee

A beginner stretching exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Ankle On The Knee

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Ankle On The Knee

Questions

What muscles does the Ankle On The Knee work?

Mainly the glutes.

Is the Ankle On The Knee good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Ankle On The Knee?

Good alternatives that train the glutes: Knee Across The Body, Hip Circles (prone), Lying Crossover or Lying Glute.

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

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).