Lying Bent-Knee Figure 8
Strengthen your core! Trace figure 8's with your legs while lying down. Great for beginners and core stability.
The Lying Bent-Knee Figure 8 mainly works the core, with help from the lower back and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Lying Bent-Knee Figure 8 Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Lying Bent-Knee Figure 8 Variations and Alternatives
How to do the Lying Bent-Knee Figure 8
Lie on your back on a flat surface with your legs extended and your arms resting along your sides.
Bend your knees slightly and lift your feet off the ground to prepare for the exercise.
Engage your abdominal muscles to stabilize your core throughout the movement.
Start by moving your legs in a figure 8 pattern, ensuring you move from the hips rather than just the feet or knees.
Continue to trace the shape of a figure 8 in the air with your legs, moving one leg over the other when they intersect in the middle of the pattern.
Breathe rhythmically, exhaling as you move your legs to one side of the 8 and inhaling as they come back to the center.
Complete the desired number of repetitions, smoothly transitioning from one motion to the next without resting your feet on the ground.
Take care to keep your lower back pressed into the ground to avoid any strain and to ensure proper form.
Once finished, gently lower your feet to the ground and rest before starting the next set.
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Lying Bent-Knee Figure 8 FAQs
What muscles does the Lying Bent-Knee Figure 8 work?
The Lying Bent-Knee Figure 8 mainly works the core, with help from the lower back and hip adductors (inner thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Lying Bent-Knee Figure 8?
None. The Lying Bent-Knee Figure 8 is a bodyweight exercise, so you can do it anywhere.
What are some Lying Bent-Knee Figure 8 variations and alternatives?
Similar exercises include the Floor Lying Around-The-World, Kettlebell Figure 8, Alternating Lying Bent Leg Circles and Alternating Lying Straight-Leg Circle.
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