Glutes
Ankle On The Knee
A seated or lying glute and hip stretch in which one ankle rests on the opposite knee, forming a figure-four shape.
Primary musclesGlutes
Setup
- 1Sit on the floor or lie on your back with your knees bent and feet flat.
- 2Cross one ankle over the opposite knee, just above the joint.
How to perform
- 1Hold behind the thigh of the supporting leg and draw it gently toward your chest.
- 2Let the crossed knee open away from you until you feel a stretch in the outer hip and glute.
- 3Keep your head and upper back relaxed.
- 4Hold for 20–30 seconds, then switch legs.
