Exercise Comparison
Ankle On The Knee vs Kneeling Jump Squat
Side-by-Side
Muscle Analysis
Shared
Only in Kneeling Jump Squat
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.
Kneeling Jump Squat
Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
Explode up with your hips, generating enough power to land with your feet flat on the floor.
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Kneeling Jump Squat is expert and uses barbell. Choose Ankle On The Knee if you're looking for a more accessible option, or Kneeling Jump Squat for a greater challenge.