Ankle On The Knee

A beginner stretch for the glutes.

Movement guide

Ankle On The Knee

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusGlutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Ankle On The Knee demonstrated on the 3D figure

3D demoAnkle On The KneeBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Deep squat hold demonstrated on the 3D figure

3D demoDeep squat holdIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Knee Across The Body demonstrated on the 3D figure

3D demoKnee Across The BodyBeginner · Other / check instructions

One Knee To Chest demonstrated on the 3D figure

3D demoOne Knee To ChestBeginner · Other / check instructions

Knee-to-wall ankle rock demonstrated on the 3D figure

3D demoKnee-to-wall ankle rockBeginner · A wall

Dancer pose (Natarajasana) demonstrated on the 3D figure

3D demoDancer pose (Natarajasana)Advanced · No equipment

Extended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure

3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipment

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure

3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step

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Questions people ask

What muscles does the Ankle On The Knee work?

Mainly the glutes.

What equipment do I need for the Ankle On The Knee?

Other / check instructions.

Is the Ankle On The Knee good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Deep squat hold.

How do I make the Ankle On The Knee harder?

Progress to the Deep squat hold, or add load, range or slower lowering once your form is solid.