Sit on Ankle
The sit on ankle is a bodyweight stretching exercise targeting the quadriceps. Performed in a kneeling position with the hips lowered onto the heels, it gently stretches the quads, hip flexors, and front of the lower legs, and is widely used in mobility and warm-up routines.
How to do it
- Begin kneeling on a soft surface with your knees together and your toes pointed behind you.
- Slowly lower your hips straight down toward your heels, sitting back onto your ankles.
- Rest your hands on your thighs and sit upright, keeping your back straight.
- Hold the position for 20-30 seconds, feeling a gentle stretch through the quads and front of the lower legs.
- Slowly rise back to the kneeling position and repeat for the desired number of sets.
Form cues
- Keep knees close together
- Lower hips slowly toward heels
- Sit tall with a straight spine
- Breathe deeply to relax the muscles
Breathing: Inhale deeply through your nose, and exhale slowly as you settle into the stretch to help release tension.
Common mistakes
- Arching the lower back excessively can strain the spine instead of targeting the quads.
- Rushing into the full stretch too quickly may cause cramping or discomfort in the knees.
- Allowing the knees to flare out too wide reduces the stretch intensity on the front of the thighs.
Muscles worked
Primary: quads. Secondary: hip flexors, calves.
Suggested sets & reps
Get fitter
2–3 sets × 30-second hold, rest 30 s
Lose weight
2–3 sets × 30-second hold, rest 30 s
Build muscle
2–3 sets × 30-second hold, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or ankle pain, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel discomfort in my knees?
Place a folded towel or mat under your knees and shins for extra cushioning, or ease up on how far back you sit.
Can I do this stretch every day?
Yes, gentle stretching like this can be performed daily as part of a routine or warm-up.
Where should I feel the stretch?
You should feel a mild, comfortable pull along the front of your thighs and the tops of your shins.