Exercise Comparison
Ankle On The Knee vs Piriformis-SMR
Side-by-Side
Muscle Analysis
Shared
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.
Piriformis-SMR
Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Piriformis-SMR is intermediate and uses foam roll. Choose Ankle On The Knee if you're looking for a more accessible option, or Piriformis-SMR for a greater challenge.