Lying Bent Knee Figure 8

Description

How to Do Lying Bent Knee Figure 8

1. 1
   Setup

   Lie on your back with your knees bent, feet flat on the floor, and arms resting comfortably at your sides.

2. 2
   Setup

   Lift one leg, keeping the knee bent at approximately a 90-degree angle, so your thigh is perpendicular to the floor.

3. 3

   Begin the figure-8 motion by drawing your bent knee across your body towards the opposite shoulder, then sweep it down and out towards the same-side hip.

4. 4

   Continue the figure-8 by bringing the knee up and across towards the opposite shoulder again, completing a smooth, continuous loop.

5. 5

   Maintain core engagement by gently pressing your lower back into the floor throughout the movement, and breathe steadily.

Tips

• Focus on drawing the figure-8 with your knee, not just your foot, to ensure full articulation and engagement of the hip joint.
• Keep the movement controlled and smooth, avoiding jerky motions, to maximize muscle engagement and protect your hip joint from strain.
• Engage your core by gently pulling your navel towards your spine to stabilize your pelvis and prevent your lower back from arching off the floor.
• For an increased challenge, slightly extend the moving leg to lengthen the lever arm, which will make your hip muscles work harder to control the movement.

Common Mistakes

• ×Arching the lower back indicates a lack of core engagement or too large a range of motion; fix by pressing your lower back into the floor and reducing the size of your figure-8 if needed.
• ×Rushing the movement reduces muscle control and effectiveness; fix by performing each figure-8 slowly and deliberately, focusing on the muscles working through the entire range of motion.
• ×Allowing your hips or shoulders to rock excessively takes tension away from the target muscles; fix by keeping your torso still and stable, only moving the working leg.