A beginner stretching exercise done using just your bodyweight that mainly works the glutes. 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.
Updated
Primary
Glutes
Equipment
None
Level
beginner
Ankle On The Knee demonstration
Ankle On The Knee, starting positionAnkle On The Knee, finishing position
How to Perform
1From a lying position, bend your knees and keep your feet on the floor.
2Place your ankle of one foot on your opposite knee.
3Grasp 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
