Exercise Comparison
Ankle On The Knee vs Physioball Hip Bridge
Side-by-Side
Muscle Analysis
Shared
Only in Physioball Hip Bridge
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.
Physioball Hip Bridge
Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
Pause at the top of the motion and return to the starting position.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Physioball Hip Bridge is beginner and uses exercise ball. Choose Ankle On The Knee if you have access to none, or Physioball Hip Bridge if you prefer exercise ball.