Exercise guide
Ankle On The Knee
The Ankle On The Knee stretch is a lying figure-four stretch for the glutes. One ankle rests across the opposite knee while the supporting leg is gently drawn toward the chest. The position can be adjusted easily by changing how far the legs move toward the body.
Training context
What is the Ankle On The Knee stretch?
This stretch places the working hip in a bent and outwardly rotated position. Pulling the opposite leg closer increases the stretch through the glutes and the back of the hip.
It can be used after lower-body training, during a mobility session, or as a comfortable alternative to a seated figure-four stretch. Each side may feel different, so avoid forcing them to match.
Technique overview
Keep the upper body relaxed
Lie on your back with both knees bent. Place one ankle across the opposite knee, then hold behind the thigh of the supporting leg and gently pull it toward your chest. Keep your head, neck, and shoulders relaxed. Hold for 10 to 20 seconds, release slowly, and repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.