Exercise Comparison
Ankle On The Knee vs Pull Through
Side-by-Side
Muscle Analysis
Shared
Only in Pull Through
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.
Pull Through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Pull Through is beginner and uses cable. Choose Ankle On The Knee if you have access to none, or Pull Through if you prefer cable.