Standing Bent Knee Figure 8
Expert Advice
Maintain a slight bend in your standing leg to keep tension on the muscles and improve balance.
How-to-do Steps
- Stand on one leg with a slight bend in the knee.
- Lift the opposite knee to hip height.
- Trace a figure 8 in the air with the lifted knee.
- Keep your movements controlled and your core engaged.
- Continue for the desired number of repetitions before switching legs.
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Muscles Worked
Standing Bent Knee Figure 8 primarily targets the Quads, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads40%
Glutes40%
Secondary
Hamstrings20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Standing Bent Knee Figure 8 work?
Standing Bent Knee Figure 8 primarily targets the Quads, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing Bent Knee Figure 8?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Bent Knee Figure 8 suitable for beginners?
Standing Bent Knee Figure 8 is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
