Ankle On The Knee
GlutesNo Equipment
BeginnerStretching
Piriformis-SMR
Primary muscles
Glutes
Secondary muscles
None listed
Equipment: Foam Roller
Level: Intermediate
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- 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.
- 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.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.