Exercise Comparison
Ankle On The Knee vs Leg Lift
Side-by-Side
Muscle Analysis
Shared
Only in Leg Lift
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.
Leg Lift
While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
Slowly bring the raised leg back to the floor as you breathe in.
Repeat for the recommended amount of repetitions.
Repeat the movement with the opposite leg.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Leg Lift is beginner and uses bodyweight. Choose Ankle On The Knee if you have access to none, or Leg Lift if you prefer bodyweight.