Standing Bent Knee Figure 8 - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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