Exercise Comparison
Ankle On The Knee vs Hip Lift with Band
Side-by-Side
Muscle Analysis
Shared
Only in Hip Lift with Band
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 Lift with Band
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
Pause at the top of the motion, and return to the starting position.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Hip Lift with Band is beginner and uses bands. Choose Ankle On The Knee if you have access to none, or Hip Lift with Band if you prefer bands.