How to Do Kneeling Ankle Squeezes

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This simple exercise will stretch gluteal muscles.

Method 1
Getting in the Starting Position

  1. Image titled Do Kneeling Ankle Squeezes Step 1
    1
    Kneel on a yoga mat with your knees hip width apart.
  2. Image titled Do Kneeling Ankle Squeezes Step 2
    2
    Place a pillow in between your ankles. The tops of your feet should be resting on the floor and your arms should be straight by your sides.

Method 2
Performing the Exercise

  1. Image titled Do Kneeling Ankle Squeezes Step 3
    1
    Squeeze the pillow between your ankles. Take care to not only use your heels.

Method 3
Frequency

  1. 1
    Do 20 repetitions of this exercise on each side per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Things You'll Need

  • Yoga mat
  • firm pillow or ball

Article Info

Categories: Cardio Exercises