Standing Bent-Knee Figure 8
Improve hip mobility & balance with the Standing Bent-Knee Figure 8! A simple but effective exercise for all fitness levels.
The Standing Bent-Knee Figure 8 mainly works the hip abductors (outer thighs) and core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Standing Bent-Knee Figure 8 Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Flexor (iliopsoas)
Secondary
Abdominals (rectus abdominis); Lower Back (quadratus lumborum)
Standing Bent-Knee Figure 8 Variations and Alternatives
How to do the Standing Bent-Knee Figure 8
Stand upright with your feet shoulder-width apart and your arms at your sides or on your hips for balance.
Shift your weight onto one leg, keeping a slight bend in the supporting knee to maintain balance.
Lift your opposite knee to hip height in front of you.
Begin moving the lifted leg in a horizontal figure 8 motion, crossing in front of and then out to the side of your standing leg. Make sure to use controlled movements, engaging your core to maintain stability.
Continue the figure 8 motion for a set number of repetitions or a specified duration before resting.
Repeat the exercise on the other leg, ensuring to perform the same number of repetitions to maintain balance in strength and flexibility.
For beginners, start with a smaller range of motion and fewer repetitions, slowly building up as your coordination and balance improve.
Remember to keep your movements smooth and steady, focusing on the muscles surrounding your hip joint. This exercise can help improve hip mobility and stability as well as coordination and balance. It's also beneficial for athletes who require strong, agile hips for their sport.
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Standing Bent-Knee Figure 8 FAQs
What muscles does the Standing Bent-Knee Figure 8 work?
The Standing Bent-Knee Figure 8 mainly works the hip abductors (outer thighs) and core, with help from the lower back. The main muscles are the gluteus medius and iliopsoas.
What equipment do you need for the Standing Bent-Knee Figure 8?
None. The Standing Bent-Knee Figure 8 is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Bent-Knee Figure 8 go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Bent-Knee Figure 8 variations and alternatives?
Similar exercises include the Figure-8 March, Gate Opener, Standing Side Leg Circles and Hip Swirl.
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