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Kneeling Ankle Squeezes

Writer's picture: Allison WongAllison Wong

Promotes hip stability through bilateral engagement of the external rotators of the hip.


1. Kneel down with a pillow between your ankles/feet.

o If needed, place your hands on a chair or block for balance.

2. Squeeze and release the pillow between your ankles/feet.

o Keep your stomach muscles relaxed throughout the whole time.

o You should feel the contraction in your buttocks area; if you do not, widen your knees.

o Do not contract only your buttocks; focus on your ankles.

3. Repeat as directed.



“No pain No gain" is not always right in Grizzly Studio. We believe in "Be better Be stronger" instead. We aim to teach people to work out and to live a pain free life.



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