Exercise Comparison
Ankle On The Knee vs One Knee To Chest
Ankle On The Knee
beginner·None
One Knee To Chest
beginner·None·compound
Side-by-Side
Ankle On The Knee
VS
One Knee To Chest
beginner
Level
beginner
None
Equipment
None
N/A
Mechanic
compound
static
Force
static
Stretching
Category
Stretching
glutes
Primary
glutes
None
Secondary
hamstringslower back
Muscle Analysis
Shared
glutes
Only in One Knee To Chest
hamstringslower back
Instructions
Ankle On The Knee
1
From a lying position, bend your knees and keep your feet on the floor.
2
Place your ankle of one foot on your opposite knee.
3
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 Knee To Chest
1
Start off by lying on the floor.
2
Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
3
Gently tug that knee toward your nose.
4
Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while One Knee To Chest is beginner and uses none.