Exercise Comparison
Ankle On The Knee vs Step-up with Knee Raise
Side-by-Side
Muscle Analysis
Shared
Only in Step-up with Knee Raise
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.
Step-up with Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Step-up with Knee Raise is beginner and uses bodyweight. Choose Ankle On The Knee if you have access to none, or Step-up with Knee Raise if you prefer bodyweight.