Lying Single Leg Bent Knee Figure 8
Easy
Expert Advice
Make the loops smaller if you feel pinching at the front of your hip. A larger figure eight is not the goal.
How-to-do Steps
- Lie on your back on the floor with your arms alongside your torso.
- Keep one leg extended on the floor as you lift and bend the other.
- Guide your bent knee through two connected loops to trace a smooth figure eight.
- Keep your pelvis still while your other leg stays extended and stationary.
- Return your knee to its starting position after each complete figure eight.
- Complete the prescribed repetitions on one side, then switch legs and repeat.
Common Mistakes
- Knee straightens during the loopsFix: keep its bend consistent throughout the movement.
- Lower back archesFix: gently tighten your abdomen and keep your ribs down.
Coach Cues
Lead with your kneeKeep your pelvis stillTrace smooth loops
Short reminders to keep in mind during every set.
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Muscles Worked
Lying Single Leg Bent Knee Figure 8 primarily targets the Quads, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads60%
Glutes30%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Coordinating the figure-eight path without moving the pelvis takes practice despite full floor support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Frequently Asked Questions
What muscles does Lying Single Leg Bent Knee Figure 8 work?
Lying Single Leg Bent Knee Figure 8 primarily targets the Quads, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Single Leg Bent Knee Figure 8?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Lying Single Leg Bent Knee Figure 8 suitable for beginners?
Yes, Lying Single Leg Bent Knee Figure 8 is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Lying Single Leg Bent Knee Figure 8?
Knee straightens during the loops: keep its bend consistent throughout the movement. Lower back arches: gently tighten your abdomen and keep your ribs down.
