Exercise Comparison
Ankle On The Knee vs Hip Extension with Bands
Side-by-Side
Muscle Analysis
Shared
Only in Hip Extension with Bands
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.
Hip Extension with Bands
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Facing the attachment point of the band, hold on to the column to stabilize yourself.
Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
Return the leg to the starting position.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Hip Extension with Bands is beginner and uses bands. Choose Ankle On The Knee if you have access to none, or Hip Extension with Bands if you prefer bands.