How to Do the Ankle On The Knee

Beginner · Bodyweight · Targets Glutes

Ankle On The Knee demonstration
💪 Glutes🏋️ Bodyweight📊 Beginner🏷️ Stretching

How to perform it

  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

The Ankle On The Knee primarily targets your Glutes. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Ankle On The Knee slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.