Ankle On The Knee
How to do the Ankle On The Knee
- 1
From a lying position, bend your knees and keep your feet on the floor.
- 2
Place your ankle of one foot on your opposite knee.
- 3
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.
How to program the Ankle On The Knee
Sets and reps
As an isolation movement, the Ankle On The Knee is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Ankle On The Knee is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Ankle On The Knee work?
The Ankle On The Knee primarily targets the Glutes.
What equipment do I need for the Ankle On The Knee?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Ankle On The Knee should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
