Lying Bent Knee Figure 8 - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Bent Knee Figure 8

Step by step instructions, muscle activation and variants for the Lying Bent Knee Figure 8.

EasyGlutesCore

About this exercise

The Lying Bent Knee Figure 8 is a floor-based hip mobility and core exercise where you trace a figure-8 pattern with both bent knees while lying on your back. The movement improves hip joint range of motion, loosens the hip flexors and glutes, and gently activates the deep stabilizing muscles of the core. It is an excellent warm-up or cool-down movement for lower-body training sessions.

How to Perform

  • Lie flat on your back on a mat with your knees bent and feet lifted off the floor
  • Keep your lower back gently pressed toward the floor and arms relaxed at your sides
  • Begin tracing a figure-8 pattern by rotating your knees to one side and around in a smooth arc
  • Continue through the center and around to the opposite side to complete the figure-8 shape
  • Move slowly and deliberately, focusing on full hip rotation at each end of the arc
  • Breathe steadily throughout and avoid letting your lower back arch excessively
  • Continue for the desired duration, then reverse the direction of the figure-8

Muscle Activation

Primary
GlutesCoreInner thighs
Secondary
QuadricepsHamstringsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Lying Bent Knee Figure 8

The Lying Bent Knee Figure 8 is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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