Exercise Comparison
Ankle On The Knee vs Single Leg Glute Bridge
Side-by-Side
Muscle Analysis
Shared
Only in Single Leg Glute 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.
Single Leg Glute Bridge
Lay on the floor with your feet flat and knees bent.
Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
Extend as far as possible, pause and then return to the starting position.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Single Leg Glute Bridge is beginner and uses bodyweight. Choose Ankle On The Knee if you have access to none, or Single Leg Glute Bridge if you prefer bodyweight.