Lying Bent Knee Figure 8

Description

How to do Lying Bent Knee Figure 8

1. 01
   Setup

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

2. 02
   Setup

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

3. 03

   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. 04

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

5. 05

   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.