Ankle On The Knee
Ankle On The Knee is a flexibility – gluteal external rotators exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Piriformis, Gemelli
- Exercise type
- Flexibility – gluteal external rotators
Exercise technique
- Floor
Lie on your back with knees bent and feet planted.
- Cross
Place one ankle on the other thigh just above the knee.
- Grip
Hold behind the lower leg’s thigh with both hands.
- Draw closer
Slowly pull that thigh toward your chest, raising both legs together.
- Upper leg
Allow the upper knee to open sideways under its own weight.
- Hold
Relax your neck and shoulders on the floor while maintaining the stretch in the crossed-leg hip.
- Return
Place the lower foot down, uncross and position the other leg.
Key technique points
- Grip the lower thigh.
- Do not press your ankle onto the kneecap.
- Do not push the upper knee with your hand.
- Rest your shoulders on the floor.
- Maintain the hip stretch with calm breathing.
- Reduce the pull if your pelvis lifts.
Common mistakes
Supporting on the knee joint
Do not place the ankle directly on the kneecap instead of the thigh.
Pressing the upper knee
Do not force the crossed knee downward to gain range.
Tensing the neck
Do not lift your head while drawing your legs closer.
Rolling sideways
Do not let your pelvis fall to one side and disrupt hip orientation.
Harsh pull
Do not thrust the lower leg into your chest in one motion.
Bending the ankle
Do not let the crossed foot fold inward uncontrollably.
Frequently asked questions
Ankle On The Knee: why is “Supporting on the knee joint” a mistake?
Do not place the ankle directly on the kneecap instead of the thigh.
Ankle On The Knee: why is “Pressing the upper knee” a mistake?
Do not force the crossed knee downward to gain range.
Ankle On The Knee: why is “Tensing the neck” a mistake?
Do not lift your head while drawing your legs closer.
Ankle On The Knee: why is “Rolling sideways” a mistake?
Do not let your pelvis fall to one side and disrupt hip orientation.
Ankle On The Knee: why is “Harsh pull” a mistake?
Do not thrust the lower leg into your chest in one motion.
Ankle On The Knee: why is “Bending the ankle” a mistake?
Do not let the crossed foot fold inward uncontrollably.
What should I focus on when doing Ankle On The Knee?
Grip the lower thigh. Do not press your ankle onto the kneecap. Do not push the upper knee with your hand. Rest your shoulders on the floor. Maintain the hip stretch with calm breathing. Reduce the pull if your pelvis lifts.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.