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Ankle On The Knee

GlutesBodyweightBeginner
Ankle On The Knee — start position
Start
Ankle On The Knee — finish position
Finish
Muscles worked
PrimaryGlutes

How to do it

  1. 01

    From a lying position, bend your knees and keep your feet on the floor.

  2. 02

    Place your ankle of one foot on your opposite knee.

  3. 03

    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.

In the app

Ankle On The Knee needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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