Stretching

Ankle On The Knee

The ankle on the knee is a beginner stretching exercise for your glutes, using just your body weight.

Main muscles
Glutes
Equipment
Body weight
Level
Beginner
Ankle On The Knee, starting position
Start
Ankle On The Knee, end position
Finish

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.

Alternatives to the ankle on the knee

Knee Across The Body Body weight One Knee To Chest Body weight Lying Glute Body weight Seated Glute Body weight Piriformis-SMR Foam roll