Standing Bent Knee Figure 8
Description
The standing bent knee figure 8 is a standing balance and hip mobility drill. With one knee lifted, the hip traces a figure 8 in the air to challenge balance and hip flexor control.
Muscle Group
Equipment Required
Standing Bent Knee Figure 8 Instructions
- Stand tall on one leg with a slight bend in the knee.
- Lift the opposite knee up so the thigh is parallel to the floor.
- Brace the core and engage the standing glute.
- Begin tracing a figure 8 pattern in the air with the lifted knee.
- Move smoothly from one loop to the other.
- Keep the hips square to the front.
- Control the movement with the hip flexors and core.
- Repeat for the desired number of full figure 8 patterns then switch sides.
Standing Bent Knee Figure 8 Form & Visual
Standing Bent Knee Figure 8 Benefits
- Builds hip mobility and core control.
- Trains single leg balance.
- No equipment needed.
- Improves total body coordination.
- Carryover to athletic agility.
- Develops hip flexor strength.
Standing Bent Knee Figure 8 Muscles Worked
- Hip flexors
- Obliques
- Gluteus medius
- Quadriceps
Standing Bent Knee Figure 8 Variations & Alternatives
- Standing Knee Lift
- Hip Circles
- Lying Bent Knee Figure 8
- High Knee
