Lying Leg Figure Eight
Lying Leg Figure Eight Exercise Description
The Lying Leg Figure Eight is a controlled, floor-based core exercise that challenges lumbopelvic stability while your legs trace a horizontal “8” pattern. It primarily targets the rectus abdominis and transverse abdominis, with the internal and external obliques resisting rotation as the legs move through multiple planes. The hip flexors assist in lifting and steering the legs, but the goal is to keep the torso quiet and the pelvis stable. Maintaining a gentle posterior pelvic tilt (lower back lightly pressed to the floor) helps prevent excessive lumbar extension as the legs travel. Because the figure-eight path changes direction repeatedly, it encourages even tension across the trunk and reinforces smooth, coordinated control rather than momentum. Keep the range of motion small enough to hold a steady brace and neutral neck throughout.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Internal Obliques
- Stabilizing Muscles: External Obliques
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors
- Joint Involvement: Other
- Muscle Location: Deep Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Leg Figure Eight Exercise
‘- Lie supine with arms at your sides, palms down; lengthen through the crown of your head and set shoulder blades down and back.
– Exhale to brace your abdominal wall, then gently posteriorly tilt the pelvis so your low back lightly contacts the floor.
– Bring legs together; extend knees comfortably (a soft bend is fine).
– Lift both feet a few inches off the floor without losing your brace.
– Initiate from the hips and draw a slow, controlled horizontal figure “8” with your ankles.
– Keep the ribs down and pelvis steady; avoid rocking through the lower back.
– Breathe continuously—short exhale as legs move away from center, quiet inhale as they return.
– Make the “8” smaller or bend the knees more if your low back starts to arch.
– Move smoothly; no jerking, swinging, or tapping heels to the floor.
– Finish by returning legs to center, maintaining control, and lowering them to the floor before relaxing the brace.
Lying Leg Figure Eight Tips
‘- Gently posteriorly tilt your pelvis so your low back lightly contacts the floor before lifting your legs, and maintain that contact throughout.
– Keep your torso and pelvis quiet and steady; let the movement come from the hips as your ankles trace the figure eight.
– Lie with arms at your sides, palms down, shoulder blades set down and back, and lengthen through the crown of your head for a stable upper body.
– Keep your legs together with knees comfortably extended (a soft bend is fine) and lift your feet only a few inches off the floor without losing your brace.
– Draw the horizontal figure “8” slowly and under control with your ankles; avoid any jerking, swinging, or tapping your heels to the floor.
– Keep your ribs down and avoid rocking through your lower back as the legs move and change direction.
– Breathe continuously, using a short exhale as your legs move away from center and a quiet inhale as they return.
– Make the “8” smaller or bend your knees more if you feel your low back starting to arch off the floor.
– Keep the range of motion small enough to hold a steady abdominal brace and a neutral neck position.
– Finish by bringing your legs back to center, then lowering them to the floor with control before relaxing your brace.
Lying Leg Figure Eight Beginner Introduction
The Lying Leg Figure Eight is a ground-based core movement that places steady tension through the abs, deep abs, and side abs while the legs travel in a controlled, looping pattern. Both legs lift together and move in a sideways “8” shape, so the midsection works hard to limit twisting and arching as the legs sweep through different directions. The hip flexors contribute to raising and steering the legs, but the spotlight stays on a stable trunk rather than on large leg swings.
Throughout the motion, the pelvis stays gently rolled so the lower back rests against the floor, encouraging support through the center of the body. The figure-eight pattern reverses direction again and again, which spreads the workload across the front and sides of the torso and emphasizes smooth, deliberate control instead of momentum. The shape drawn by the legs usually remains relatively small, which helps maintain a steady brace through the core and a relaxed, neutral feeling through the neck and shoulders.