Exercise Comparison
Ankle On The Knee vs Butt Lift (Bridge)
Side-by-Side
Muscle Analysis
Shared
Only in Butt Lift (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.
Butt Lift (Bridge)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Slowly go back to the starting position as you breathe in.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Butt Lift (Bridge) is beginner and uses bodyweight. Choose Ankle On The Knee if you have access to none, or Butt Lift (Bridge) if you prefer bodyweight.