Ankle On The Knee

Ankle On The Knee is a beginner-level exercise in the stretching category that primarily works the glutes.

How to do it

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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.