Exercise Comparison
Ankle On The Knee vs Barbell Glute Bridge
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Glute Bridge
Instructions
Ankle On The Knee
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.
Barbell Glute Bridge
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
Extend as far as possible, then reverse the motion to return to the starting position.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Barbell Glute Bridge is intermediate and uses barbell. Choose Ankle On The Knee if you're looking for a more accessible option, or Barbell Glute Bridge for a greater challenge.