Ankle On The Knee

How to perform

1. 01From a lying position, bend your knees and keep your feet on the floor.
2. 02Place your ankle of one foot on your opposite knee.
3. 03Grasp 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.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.