Ankle On The Knee
The Ankle On The Knee is a beginner none (bodyweight) exercise that works the Glutes. Follow the steps below.
Target musclesGlutes
EquipmentNone (Bodyweight)
LevelBeginner
How to do the 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.