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Ankle On The Knee

The Ankle On The Knee primarily targets your Glutes. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Static

Primary muscles: Glutes

How to perform Ankle On The Knee

  1. Step 1. From a lying position, bend your knees and keep your feet on the floor.
  2. Step 2. Place your ankle of one foot on your opposite knee.
  3. Step 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.

Frequently asked questions

Which muscles does the ankle on the knee stretch target?

This movement primarily targets the gluteus maximus and deep hip rotators like the piriformis. It is an effective drill for improving hip external rotation and relieving tightness in the posterior chain.

What is a common form mistake to avoid during this stretch?

Avoid rounding the lumbar spine to reach further forward. Keep the chest tall and hinge at the hips to ensure the tension remains focused on the gluteal muscles rather than the lower back.

How can I increase the intensity of the stretch?

Gently press down on the elevated knee with your hand while maintaining a neutral spine. You can also lean your torso forward slightly to deepen the engagement in the hip of the crossed leg.

Is there a beginner-friendly version of this exercise?

Perform the movement while seated in a chair if lying on the floor is difficult. This allows for better control over the range of motion and reduces the flexibility requirements for the hamstrings.

How should I program this exercise into my routine?

Hold the position for 30 to 60 seconds per side for 2 to 3 sets. It works well as a cool-down recovery tool or as part of a dynamic warm-up before lower body lifting sessions.

Sample sets & reps for Ankle On The Knee

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Glutes exercises

  • Barbell Glute Bridge — barbell
  • Barbell Hip Thrust — barbell
  • Butt Lift (Bridge) — bodyweight
  • Downward Facing Balance — ball
  • Flutter Kicks — bodyweight

See all Glutes exercises →

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