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Standing Bent Knee Figure 8

Step by step instructions, muscle activation and variants for the Standing Bent Knee Figure 8.

EasyGlutesCore

About this exercise

The Standing Bent Knee Figure 8 is a dynamic hip mobility drill performed in a standing position with slightly bent knees, tracing a figure-8 pattern with the hips. It improves hip joint mobility, coordination, and body awareness while gently engaging the core and lower-body stabilizers. It is commonly used as a warm-up exercise before lower-body or athletic training.

How to Perform

  • Stand with your feet shoulder-width apart and knees slightly bent
  • Place your hands on your hips or let them hang naturally for balance
  • Begin by pushing your hips to one side and forward, initiating the figure-8 pattern
  • Continue rotating your hips in a smooth arc to complete the first loop of the figure-8
  • Transition through the center and sweep your hips around to the other side
  • Keep your upper body relatively upright and your knees softly bent throughout
  • Move in a slow, controlled manner and continue for the desired duration, then reverse direction

Muscle Activation

Primary
GlutesCoreInner thighs
Secondary
QuadricepsHamstringsOuter thighs

About the Standing Bent Knee Figure 8

The Standing Bent Knee Figure 8 is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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