Exercise Comparison
Ankle On The Knee vs Seated Glute
Side-by-Side
Muscle Analysis
Shared
Only in Seated Glute
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.
Seated Glute
In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Seated Glute is expert and uses bodyweight. Choose Ankle On The Knee if you're looking for a more accessible option, or Seated Glute for a greater challenge.