Progression ladder for the Ankle On The Knee

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Ankle On The Knee

These are the substitutes for the Ankle On The Knee, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Seated Glute

    Seated Glute

    • Beginner
    • Bodyweight
    • Glutes
  2. Seated Floor Hamstring Stretch

    Seated Floor Hamstring Stretch

    • Beginner
    • Bodyweight
    • Hamstrings
  3. Piriformis-smr

    Piriformis-smr

    • Beginner
    • Foam-roll
    • Glutes
  4. Assisted Lying Gluteus And Piriformis StretchPlay demonstration

    Assisted Lying Gluteus And Piriformis Stretch

    • Beginner
    • Other
    • Glutes
  5. One Knee To Chest

    One Knee To Chest

    • Beginner
    • Bodyweight
    • Glutes
  6. Exercise Ball Hip Flexor StretchPlay demonstration

    Exercise Ball Hip Flexor Stretch

    • Beginner
    • Stability-ball
    • Glutes

Where you are now

Ankle On The Knee

Ankle On The Knee

  • Beginner
  • Bodyweight
  • Glutes

Harder steps (1)

  1. Intermediate Groin Stretch

    Intermediate Groin Stretch

    • Intermediate
    • Other
    • Hamstrings

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