Standing Bent Knee Figure 8 Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Adductors
- Secondary Muscles
- Hamstrings, Hip flexors, Glutes, Tensor Fasciae Latae, Quadriceps, Sartorius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Figure 8 hip sway
Visualised Target Muscle Groups
Front
Back
How to: Standing Bent Knee Figure 8
- Stand with your feet shoulder-width apart and knees slightly bent.
- Shift your weight onto one leg, keeping that knee bent.
- Draw a figure 8 pattern with the opposite leg, keeping it low to the ground.
- Alternate legs and repeat for the desired number of repetitions.
Common Mistakes
- Rushing through the movements without control.
- Allowing knees to collapse inward during the exercise.
- Not engaging the core effectively.
Modifications
- Reduce range of motion for those with limited flexibility.
- Use a chair for support to maintain balance.
Tips
- Keep your core engaged throughout the exercise.
- Perform slow and controlled movements to maximize muscle activation.
- Ensure your knees stay aligned with your toes to avoid strain.
Standing Bent Knee Figure 8 Alternatives
Tags
hips
strength
adductors
glutes
exercise
core
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