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. 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 between the femur and tibia, which is the angle between the thigh and the lower leg.)
As shown in the image, the XO leg is similar to the X-leg, which is classified as knee valgus. This means that the femur (thigh bone) is positioned inward, while the tibia (shin bone) is outward, causing pressure to be concentrated on the outer side of the knee. On the other hand, the O-leg clearly represents knee varus, where the femur is on the outside of the body, and the tibia is inward, with pressure focused on the inner side of the knee.
When it comes to correcting XO-type legs, especially in children, it's not just about doing gluteal exercises for X-legs. It also involves stretching exercises that target the crossed legs. Additionally, movements that strengthen the hip muscles—such as hip rotations, deep squats, and seated leg stretches—are very effective in improving leg alignment.
In fact, the most efficient combination for O-leg correction is the duck sit exercise. This simple yet powerful movement helps stretch the hip muscles and stabilize the knee joint structure, which can significantly improve O-leg conditions. Interestingly, this move is also known as "Area 11" and is considered one of the most feminine postures. It’s a great practice for women with O-legs.
**Duck Sit:**
1. Sit on the floor with your buttocks fully grounded, and your calves and soles placed on the outside of your thighs. You can rest your hands behind your head for support.
2. Lower your upper body to the lowest point, hold for a moment, and feel the stretch in your glutes. Then slowly return to the starting position and repeat.
This exercise effectively stretches the hip muscles and helps adjust the internal and external stability of the knee joint, which can help reduce the O-leg condition. Plus, it's often seen in Japanese anime as the most common sitting posture. However, it's worth noting that men may find it difficult to perform due to differences in pelvic structure.
As a final reminder, girls with X-legs should be cautious when performing duck sits, as it might worsen the leg curvature. Always pay attention to proper form and consult a professional if needed.
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