Ankle On The Knee

A upper legs exercise targeting the glutes.

Ankle On The Knee demonstration
Ankle On The Knee — demonstration

Body part

Upper Legs

Equipment

Other

Target muscles

Glutes

Secondary muscles

—

How to do 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.

Muscles worked

Primary (target)

Glutes

Secondary

None listed

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assisted lying glutes stretch

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assisted lying gluteus and piriformis stretch

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band bent-over hip extension

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band hip lift

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All upper legs exercises →

Track Ankle On The Knee in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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