Ankle On The Knee
How to do the Ankle On The Knee with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
,
Bodyweight
How to do the 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.
Log it, see it on your body.
Every Ankle On The Knee set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Ankle On The Knee fits
The Ankle On The Knee shows up in training built around a specific goal. See how it fits:
More glutes exercises
Ankle On The Knee: common questions
What muscles does the Ankle On The Knee work?
The Ankle On The Knee primarily works the Glutes.
Is the Ankle On The Knee suitable for beginners?
Yes. The Ankle On The Knee is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Ankle On The Knee?
None. The Ankle On The Knee is a bodyweight exercise, so you can do it without any equipment.
How do I do the Ankle On The Knee with correct form?
From a lying position, bend your knees and keep your feet on the floor. Follow the full step-by-step above for the complete movement.
Log your Ankle On The Knee sets, free.
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