Ankle On The Knee
A beginner mobility exercise that works the glutes.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Ankle On The Knee
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Knee Across The Body
A beginner mobility exercise that works the glutes.
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2
One Knee To Chest
A beginner compound mobility exercise that works the glutes.
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3
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
-
4
Standing Hip Circles
A beginner isolation mobility exercise that works the glutes, needing no equipment.
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5
Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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6
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
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7
Lying Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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8
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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9
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
-
10
IT Band and Glute Stretch
An intermediate mobility exercise that works the glutes.
Frequently Asked Questions
What muscles do ankle on the knee work?
Ankle On The Knee primarily works the glutes.
What equipment do I need for ankle on the knee?
The source dataset does not record equipment for ankle on the knee. Check the instructions above before you set up.
Ankle On The Knee: is it suitable for beginners?
Yes. Ankle On The Knee is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of ankle on the knee?
Knee Across The Body, One Knee To Chest, Hip Circles (prone) train the same primary muscles and are listed with 7 more alternatives above.
How do I log ankle on the knee in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the glutes on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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