How to do it
- 1Set the BendyBar to its lightest tension and stand tall with feet shoulder-width apart.
- 2Hold one end of the bar in front of your hip, the other end at your shoulder.
- 3Drive your knee up and across your body in a slow, controlled arc, 6 reps per side.
- 4Switch to outward circles: knee up, then out and around, 6 reps per side.
- 5Finish with 10 slow standing knee-to-chest reps per leg, exhaling on the lift.
What it's good for
- • Eases into a workout without static stretching.
- • Helps you feel more 'open' through the hips during squats and lunges.
- • Quick reset between long stretches of sitting.
Coaching cues
- • Move slowly, this is not a cardio drill.
- • Keep your standing leg slightly bent to stay balanced.
- • Stop if anything sharp or pinching shows up and check with a qualified professional.
FAQ
How often can I do this drill?
Most people use it daily as a warm-up or movement snack. Listen to your body and scale back if you feel fatigued.
Do I need a door anchor for this?
No. This is a fully standing drill that needs nothing but the bar and a few feet of clear floor.
Run this with the BendyBar
Every routine in the library is built around the same single tool.
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