Exercise Comparison
Ankle On The Knee vs One-Legged Cable Kickback
Side-by-Side
Muscle Analysis
Shared
Only in One-Legged Cable Kickback
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.
One-Legged Cable Kickback
Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
Face the weight stack from a distance of about two feet, grasping the steel frame for support.
While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
Repeat for the recommended amount of repetitions.
Switch legs and repeat the movement for the other side.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while One-Legged Cable Kickback is intermediate and uses cable. Choose Ankle On The Knee if you're looking for a more accessible option, or One-Legged Cable Kickback for a greater challenge.