Standing Bent Knee Figure 8

The Standing Bent Knee Figure 8 is a dynamic exercise that engages multiple muscle groups and improves core stability and coordination. This exercise requires the use of a weighted object such as a dumbbell or kettlebell, making it an excellent option for those looking to challenge and tone their bodies. To perform the Standing Bent Knee Figure 8, start by standing tall with your feet shoulder-width apart. Hold the weight with both hands in front of your thighs, palms facing down. Begin the movement by bending your knees slightly, engaging your core, and keeping your back straight. With control, swing the weight in a figure 8 pattern between your legs. As you swing the weight to the right side, pass it around the outside of your right leg and bring it up to the left side, passing it around the outside of your left leg. Continue this fluid figure 8 motion, ensuring that your core remains engaged throughout. This exercise primarily targets the muscles of your lower body, including the glutes, quadriceps, and hamstrings. Additionally, it engages the core muscles, especially the obliques and transverse abdominis, as they stabilize your body during the movement. The Standing Bent Knee Figure 8 can be incorporated into full-body workouts or used as a standalone exercise. It adds variety to your routine, challenges your coordination, and helps improve your balance. Remember to start with a suitable weight, focus on proper form, and gradually increase the intensity as you become more comfortable with the exercise.

Instructions

• Start by standing with your feet shoulder-width apart and your knees slightly bent.
• Place your hands on your hips or let them hang by your sides.
• Shift your weight onto your right leg, bending your right knee slightly.
• Swing your left leg out to the side and then across the front of your body, forming a figure 8 motion.
• Return your left leg to the starting position and repeat the same movement with your right leg.
• Continue alternating legs for the desired number of repetitions.
• Keep your core engaged and maintain good posture throughout the exercise.
• Control the movement and avoid any swinging or jerking motions.
• Breathe naturally throughout the exercise.
• You can increase the intensity by holding a dumbbell or kettlebell in one or both hands.
• If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.

Tips & Tricks

• Engage your core muscles throughout the exercise for stability and balance.
• Keep a soft bend in your knee while performing the figure-8 movement.
• Maintain a tall and upright posture throughout the exercise.
• Initiate the movement from your hips, not your upper body, to properly engage your glutes and thighs.
• Focus on controlled and smooth movements to maximize the effectiveness of the exercise.
• Ensure that your feet are firmly planted on the ground for a stable base of support.
• Exhale as you pass the figure-8 through the center of your legs to engage your core muscles more efficiently.
• Start with a light weight or no weight at all, and gradually increase the resistance as you become more comfortable with the exercise.
• Listen to your body and work within your range of motion to avoid strain or injury.
• Combine the standing bent knee figure 8 with other exercises to create a well-rounded workout routine.