Instructions:
- 1Start by standing upright with your feet shoulder-width apart
- 2Lift your right leg and draw a large 'figure 8' motion with your knee
- 3Lower your leg back to the starting position
- 4Repeat the movement with your left leg
- 5Continue alternating sides for your desired number of repetitions
Tips:
- Engage your core to assist with balance
- Make your movements as fluid as possible
- Ensure you are not leaning backwards or forwards during the exercise
- Move as large as you can for the best range of motion
Standing Bent Knee Figure 8: A Dynamic Hip Exercise
The Standing Bent Knee Figure 8 is a powerful exercise that targets multiple muscle groups in the lower body, including the Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Maximus, Gluteus Medius, Iliopsoas, and Pectineous. This bodyweight movement is particularly effective for improving hip mobility and strength while also engaging the core for stability.
How to Perform the Standing Bent Knee Figure 8
- Stand with feet hip-width apart and make sure your posture is upright.
- Bend your knees slightly, engaging your core.
- Create a figure 8 pattern with your hips, moving your legs as if you are tracing an imaginary figure 8 on the ground.
- Perform the movement slowly and with control, focusing on engaging your hip adductors and glutes.
- After completing the desired repetitions in one direction, switch and repeat in the opposite direction.
Tips for Success
- Maintain a slow and controlled pace to maximize muscle engagement.
- Focus on keeping your upper body stable to isolate the movement to your hips.
- If you experience any discomfort, reduce the range of motion until you build adequate strength and flexibility.
- Incorporate this exercise into your routine two to three times a week for best results.
This exercise, sometimes referred to simply as "Figure 8s," can be an excellent addition to any fitness regimen, particularly for those looking to enhance hip strength and mobility. Whether you are an athlete or just beginning your fitness journey, the Standing Bent Knee Figure 8 can help you build a solid foundation for overall lower body strength.