Back to Exercises
StretchingBeginner
Ankle On The Knee
Equipment
Bodyweight
Target Muscles
Glutes
Category
Stretching
Muscle Group
Glutes
Force Type
static
Target Muscles
Glutes
Breathing
Breathe steadily throughout the hold — avoid holding your breath. Inhale and exhale in a controlled rhythm.
Common Mistakes
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
- •Not using the full range of motion
Safety Tips
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
Variations
- •Try a deficit version to increase the range of motion
- •Add a pause at the bottom to eliminate momentum
- •Increase intensity by elevating your feet
Alternatives
- •Try a dynamic warm-up version before workouts
- •Use the contract-relax PNF method to deepen the stretch
- •Choose another exercise that targets the glutes
Progressions
- •Master the basic form with bodyweight before adding external load
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Use an assisted version (bands, partner, or machine) to reduce load
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
- •Record yourself to check your form
Pro Tips
- Stay tight throughout — brace your core before every single rep
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension