The leg type of the XO leg is often a topic of debate online. In my opinion, the XO leg is essentially an X-leg because the main difference between an X-leg and an O-leg lies in whether the knee joint angle is in inversion or eversion. The knee joint angle refers to the angle formed between the femur (thigh bone) and the tibia (shin bone), which determines the position of the thigh and calf relative to each other.
From the image above, it's clear that the XO leg is similar to the X-leg, as both fall under the category of knee valgus. This means the femur is positioned inward toward the body, while the tibia is angled outward, causing pressure to be concentrated on the outer side of the knee. On the other hand, the O-leg is characterized by knee varus, where the femur points outward and the tibia moves inward, leading to pressure on the inner side of the knee.
When it comes to correcting XO-type legs, especially in children, it's not just about gluteal strengthening for X-legs, but also incorporating cross-leg stretching exercises. Additionally, movements targeting the hip muscles—such as hip rotations, deep squats, and seated hip outreach—are very beneficial.
In fact, the most effective combination for O-leg correction is a simple duck sit. This movement helps stretch the hip muscles and adjust the internal and external stability around the knee joint, which can significantly improve the O-leg condition. Interestingly, this move is also known as "Area 11" and is considered one of the most feminine postures. It’s a great practice for those with O-legs, especially among women.
Here’s how to perform a duck sit:
1. Sit with your buttocks fully grounded, and place your calves and soles outside your thighs. You can rest your hands behind your head for support.
2. Lower your upper body to the lowest point you can reach, hold for a moment, and feel the stretch in your glutes. Then return to the starting position and repeat.
The duck sit is excellent for stretching the hip muscles and improving knee alignment. It's also known as the "most feminine posture," and many O-legged females find it beneficial to practice regularly.
As shown in the image, the duck sit is often seen in Japanese anime as a common sitting position. However, it's worth noting that men may struggle to perform this pose due to differences in pelvic structure between genders.
Finally, a quick reminder: girls with X-legs should be cautious when doing duck sits, as it might worsen their leg shape. Always be mindful of your body's response and consult a professional if needed.
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