Lying Bent Knee Figure 8
Description
The lying bent knee figure 8 is a creative core exercise. Lying on the back with the knees bent, you trace a figure 8 pattern in the air with the legs to challenge anterior and rotational core stability.
Equipment Required
Lying Bent Knee Figure 8 Instructions
- Lie flat on your back with the legs lifted and knees bent at ninety degrees.
- Place the hands at your sides for support.
- Brace the core and press the lower back to the floor.
- Begin tracing a figure 8 pattern with the knees in the air.
- Move smoothly from one loop to the other.
- Keep the knees bent at the same angle throughout.
- Control the movement with the abs and obliques.
- Repeat for the desired number of full figure 8 patterns.
Lying Bent Knee Figure 8 Form & Visual
Lying Bent Knee Figure 8 Benefits
- Trains the abs and obliques together.
- Builds rotational core control.
- No equipment needed.
- Adds variety to standard crunches.
- Carryover to athletic rotation.
- Develops total core endurance.
Lying Bent Knee Figure 8 Muscles Worked
- Rectus abdominis
- Obliques
- Hip flexors
- Transverse abdominis
Lying Bent Knee Figure 8 Variations & Alternatives
- Lying Figure 8
- Russian Twist
- Dead Bug
- Flutter Kick
