10 Best Ankle On The Knee Alternatives for Glute Isolation

The Ankle On The Knee is done seated. Ranked closest by our scoring: the Seated Piriformis Stretch, the Seated Glute and the Seated Glute Stretch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Ankle On The Knee

Ankle On The Knee
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation
How to perform 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.
Filter Ankle On The Knee alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.
Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Ankle On The Knee Alternatives

10 substitutes, ranked by how closely each one matches the Ankle On The Knee on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Seated Piriformis StretchPlay demonstration

    1. Seated Piriformis Stretch

    99% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your right knee and place your right foot on the outside of your left knee.
    3. Place your left elbow on the outside of your right knee and gently twist your torso to the right.
    4. Hold the stretch for 20-30 seconds, then switch sides and repeat.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: seated, the same as the Ankle On The Knee
  2. Seated Glute

    2. Seated Glute

    92% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
    2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
    3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: seated, the same as the Ankle On The Knee
  3. Seated Glute StretchPlay demonstration

    3. Seated Glute Stretch

    92% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your right knee and cross your right ankle over your left thigh.
    3. Place your right hand on the ground behind you for support.
    4. With your left hand, gently press down on your right knee to deepen the stretch.
    5. Hold the stretch for 30 seconds to 1 minute.
    6. Switch sides and repeat.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: seated, the same as the Ankle On The Knee
  4. Piriformis-smr

    4. Piriformis-smr

    90% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation

    A good swap when you have a foam roller to work with, and it still works the glutes.

    How to perform this exercise
    1. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
    2. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: seated, the same as the Ankle On The Knee
  5. Assisted Lying Gluteus And Piriformis StretchPlay demonstration

    5. Assisted Lying Gluteus And Piriformis Stretch

    88% match
    • Glutes
    • Other
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Lie on your back with your legs extended.
    2. Bend your right knee and place your right ankle on your left thigh, just above the knee.
    3. Grasp your left thigh with both hands and gently pull it towards your chest.
    4. Hold the stretch for 20-30 seconds.
    5. Release the stretch and repeat on the other side.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: lying on your back, not seated
  6. One Knee To Chest

    6. One Knee To Chest

    86% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start off by lying on the floor.
    2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
    3. Gently tug that knee toward your nose.
    4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: lying on your back, not seated
  7. Exercise Ball Hip Flexor StretchPlay demonstration

    7. Exercise Ball Hip Flexor Stretch

    86% match
    • Glutes
    • Stability-ball
    • Beginner
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the glutes.

    How to perform this exercise
    1. Place the stability ball on the ground and kneel in front of it.
    2. Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
    3. Extend your left leg behind you, keeping it straight.
    4. Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
    5. Hold the stretch for 20-30 seconds, then switch sides and repeat.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: kneeling, not seated
  8. Roller Hip Lat StretchPlay demonstration

    8. Roller Hip Lat Stretch

    83% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by kneeling on the ground with the roller positioned under your hips.
    2. Place your hands on the roller for support.
    3. Slowly roll the roller forward, extending your hips and stretching your glutes.
    4. Hold the stretch for a few seconds, then roll back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: lying on your back, not seated
  9. Roller Hip StretchPlay demonstration

    9. Roller Hip Stretch

    83% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by sitting on the ground with your legs extended in front of you.
    2. Place the roller under your glutes, just above your knees.
    3. Lean back and place your hands on the ground behind you for support.
    4. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
    5. Pause for a moment at the end of the movement, feeling a stretch in your glutes.
    6. Slowly roll the roller back to the starting position, extending your legs.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the Ankle On The Knee
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: lying on your back, not seated
  10. Upper Back-leg Grab

    10. Upper Back-leg Grab

    80% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While seated, bend forward to hug your thighs from underneath with both arms.
    2. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, the same as the Ankle On The Knee
    • Body position: seated, the same as the Ankle On The Knee

Ankle On The Knee FAQ

What muscles does Ankle On The Knee work?

Ankle On The Knee primarily targets the gluteus medius and gluteus maximus while stressing external rotators like the piriformis. You recruit those muscles when you externally rotate and abduct the hip; focus on isolating the glute contraction rather than letting the hamstring or low back drive the motion.

What is the best bodyweight alternative to Ankle On The Knee?

For bodyweight isolation pick the clamshell: lie on your side with knees stacked, hinge slightly at the hips, and lift the top knee while keeping feet together to emphasize glute medius. Keep your pelvis stable and perform slow eccentrics to maximize muscle activation.

Can I build muscle without doing Ankle On The Knee?

Yes. Use progressive overload with alternatives like weighted hip thrusts, single-leg RDLs, and resistance-band clamshells to grow the glutes. Increase time under tension, add external resistance, and cue full glute contraction at the top of each rep to ensure hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology