Exercise Comparison
Ankle On The Knee vs Kneeling Squat
Side-by-Side
Muscle Analysis
Shared
Only in Kneeling 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 Squat
Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
With your head looking forward, sit back with your butt until you touch your calves.
Reverse the motion, returning the torso to an upright position.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Kneeling Squat is intermediate and uses barbell. Choose Ankle On The Knee if you're looking for a more accessible option, or Kneeling Squat for a greater challenge.