GymPlan AIAnkle On The Knee
Ankle On The Knee is a beginner bodyweight stretching that mainly works your glutes.
💪 Glutes🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
How to do the 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
Primary: Glutes
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Track your ankle on the knee with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialAnkle On The Knee alternatives
Exercises that train the same main muscle, including options with other equipment.
Knee Across The BodyBodyweight · Beginner
Piriformis-SMROther · Intermediate
Lying GluteBodyweight · Expert
Seated GluteBodyweight · Expert
One Knee To ChestBodyweight · BeginnerFAQ
What muscles does the ankle on the knee work?
It mainly works your glutes.
How many sets and reps of ankle on the knee should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the ankle on the knee good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.