Legs·Bodyweight

Ankle On The Knee

Glutes · Bodyweight

Beginner

Body Part

Legs

Equipment

Bodyweight

Level

Beginner

Force

Static

The Ankle On The Knee is a beginner bodyweight exercise that primarily targets the Glutes.

Muscles Worked

Glutes primary

How to Do the Ankle On The Knee

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

Related Exercises

Barbell

Barbell Back Squat

The king of lower-body lifts

Barbell

Conventional Deadlift

The king of lifts: pick heavy stuff up, put it down.

Barbell

Romanian Deadlift

The hamstring hinge that makes the back of your legs scream.

Barbell

Barbell Hip Thrust

The most direct glute builder there is.

Exercise data from the open-source Free Exercise DB.

Back to all exercises