Exercise Comparison
Ankle On The Knee vs Barbell Hip Thrust
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Hip Thrust
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 Hip Thrust
Begin seated on the ground with a bench directly behind you. Have 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 lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and 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 Hip Thrust is intermediate and uses barbell. Choose Ankle On The Knee if you're looking for a more accessible option, or Barbell Hip Thrust for a greater challenge.