Exercise Comparison
Ankle On The Knee vs Lying Glute
Side-by-Side
Muscle Analysis
Shared
Only in Lying Glute
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.
Lying Glute
Lie on your back with your partner kneeling beside you.
Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Lying Glute is expert and uses bodyweight. Choose Ankle On The Knee if you're looking for a more accessible option, or Lying Glute for a greater challenge.