Ankle On The Knee
The Ankle On The Knee targets the Glutes and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to Ankle On The Knee
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Ankle On The Knee work?
The Ankle On The Knee primarily targets the Glutes. It's an effective strength exercise for building glutes strength.
Is the Ankle On The Knee good for beginners?
Yes, the Ankle On The Knee is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Ankle On The Knee?
The Ankle On The Knee requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.