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Ankle on the Knee Exercise – A Workout for Toning Gluteus Maximus Muscles

By on January 22, 2014

The gluteus maximus are the muscles in the backside and they are also considered to be the biggest body muscles. There aren’t many exercises for glute muscles and that is the reason why people are always looking for good exercise to train their gluteus.

Majority of the people including men and women want to build ‘toned’ hip area, but most of them don’t really know how to do it. Among a few very good exercises to work with this major body area are is “Ankle on the Knee” which has been proven very useful.

This exercise is also known as Piriformis Stretch or Hip Stretch and the best thing about it is that you don’t have to arrange any kind of equipment as the only thing you require is your own body.

The basic level of training is beginner which means it is absolutely perfect for those who are training in their initial stage and this is the best time to shape and tone hip region.

Steps to Perform Ankle on the Knee Workout

  1. When you get ready to do this exercise, begin by lying down with your back on flat floor.
  2. Bend your knees and keep your feet flat on surface of the floor.
  3. Hold your ankle and carefully place it on opposite knee.
  4. Hold the knee of your leg, which is on the bottom, and pull both legs to bring them closer to the chest and stay into this position for about 10 to 20 seconds before you switch the sides. This process completes 1 rep.
  5. Repeat the same process when you switch side.

Additional Points

You are supposed to keep you neck and shoulders relaxed.

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