Lying Bent Knee Figure Eight
Lying Bent Knee Figure Eight Exercise Description
The Lying Bent Knee Figure 8 is a bodyweight hip-control drill performed supine to train precise femur movement while the pelvis and spine stay stable. Working one side at a time, you trace a small figure-8 with the knee over the hip socket, taking the joint through flexion with gentle adduction, abduction, and rotation. The movement emphasizes hip stabilizers and movers, including the gluteus medius/minimus, deep rotators, adductors/abductors, and hip flexors, while the trunk maintains a neutral spine. It builds coordination and control in multiple planes without loading the low back, reinforcing clean dissociation of hip motion from the lumbar spine. Keep the arcs small, slow, and pain‑free to prioritize quality and lumbopelvic stability.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius, Iliacus
- Assisting Muscles: Gluteus Minimus, Piriformis, Psoas Major, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors, Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor, Upper Glutes
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Lying Bent Knee Figure Eight Exercise
‘- Lie on your back with knees bent, feet flat hip-width apart; arms at your sides.
– Set a neutral spine: ribs stacked over pelvis; light abdominal brace without tilting the pelvis.
– Lift one foot so hip and knee are about 90° (shin roughly vertical).
– Keep the pelvis level and still; trace a smooth, small figure-8 in the air with the knee centered over the hip.
– Let the motion come from the hip joint (adduction, abduction, slight rotation); avoid arching or rocking the low back.
– Keep range modest—if your belt line tips or ribs flare, make the pattern smaller.
– Reverse the figure-8 direction with the same control.
– Lower the foot with control and repeat on the other side, breathing steadily throughout.
Lying Bent Knee Figure Eight Tips
‘- Before moving, set a neutral spine with ribs stacked over the pelvis and a light abdominal brace without tilting the pelvis.
– Lift the working leg so the hip and knee are about 90° with the shin roughly vertical before starting the figure-8.
– Keep the pelvis level and still; if your belt line tips or ribs flare, make the figure-8 smaller.
– Trace a smooth, small figure-8 in the air with the knee centered over the hip, keeping the arcs slow and controlled.
– Let the motion come from the hip joint with gentle adduction, abduction, and slight rotation, not from the trunk.
– Avoid arching or rocking the low back as the leg moves to maintain lumbopelvic stability.
– Reverse the figure-8 direction with the same smooth control and range.
– Perform the drill one side at a time, staying within a pain-free range and breathing steadily throughout.
Lying Bent Knee Figure Eight Beginner Introduction
The Lying Bent Knee Figure 8 is a floor-based hip-control drill that uses only bodyweight and a relaxed, supported position on the back. One hip works at a time while the other leg stays grounded, and the working knee moves in a small sideways “8” pattern above the hip. The thigh moves freely in the hip joint, while the pelvis and lower back remain quiet, so the motion centers on the hip rather than the spine. The shape of the pattern gently brings the hip into bending, moving slightly inward and outward, with subtle rotation.
This exercise highlights coordination between the hips and core. The upper glutes, deep hip muscles, hip flexors, and both the inner and outer thighs all contribute to guiding the leg through the controlled figure-eight path. Because the trunk stays steady and the range is modest, the low back is not heavily stressed, allowing attention on smooth, precise hip motion in several directions at once. This makes it a useful option for practicing refined hip control and clear separation between leg movement and lumbar movement.