Lying Leg Figure Eight
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The lying leg figure eight is a bodyweight core exercise performed on your back, where you trace a continuous figure-eight pattern with your legs to challenge the abdominals, obliques, and hip flexors. The looping path of the movement demands coordinated control through both sides of the core, making it a useful drill for building rotational stability and abdominal endurance.
Cómo hacer el Lying Leg Figure Eight
- 1Lie flat on your back on a mat with your legs extended and your arms at your sides, palms pressing lightly into the floor for support.
- 2Engage your core by drawing your lower back gently toward the mat, and lift both legs to roughly a 45-degree angle above the floor.
- 3Begin the figure eight by sweeping both legs together to the right, arcing them down toward the floor without letting them touch it.
- 4Continue the arc by swinging the legs to the left and crossing them over the midline of your body, completing the lower loop of the eight.
- 5Reverse direction, sweeping the legs to the left and up, then arcing them back to the right to trace the upper loop.
- 6Keep the movement slow and deliberate, maintaining tension in your abs throughout each loop rather than using momentum.
- 7Continue alternating loops to complete your target repetitions or time, then lower your legs to the mat with control.
Consejos de técnica
- Press your lower back into the mat before you start and maintain that contact throughout — letting it arch off the floor shifts stress away from your core.
- Move at a pace slow enough that you feel the muscles working on every inch of the arc; slowing down dramatically increases the difficulty.
- Keep your shoulders and neck relaxed on the mat; the effort should come entirely from your trunk and hip flexors.
- Breathe steadily — exhale as you pull through the tightest part of each curve and inhale on the wider sweep.
Errores comunes
- Letting the lower back arch off the mat, which removes core engagement and transfers load to the lumbar spine.
- Dropping the legs too low on each sweep, which increases lumbar stress and makes it difficult to maintain a neutral spine.
- Using momentum to swing the legs rather than controlling the arc, reducing muscle activation and making the movement less effective.
- Holding your breath during the movement, which raises intra-abdominal pressure and limits endurance over longer sets.
- Bending the knees to make the movement easier, which shortens the lever and significantly reduces the demand on the core.
Preguntas frecuentes
What muscles does the lying leg figure eight work?
The movement primarily challenges the abdominals and obliques, which stabilize the spine and resist rotation as the legs arc across the midline. The hip flexors are also heavily involved in holding the legs elevated throughout the movement.
How is this exercise different from leg raises?
Standard leg raises move the legs in a straight up-and-down plane, isolating the lower abdominals and hip flexors. The figure eight adds a lateral and rotational component by sweeping the legs in wide loops, which brings the obliques into play and demands coordinated control across all planes of core movement.
Is the lying leg figure eight suitable for beginners?
It requires moderate core strength because you must hold your legs elevated and control the full arc without letting your lower back lift. If you are new to core training, start by mastering dead bugs or bent-knee leg raises before progressing to this movement.
How many reps or how long should I perform this exercise?
Either time-based sets of 20 to 40 seconds or rep-based sets of 8 to 15 complete figure eights work well. Because control matters more than volume, stop a set early if you can no longer keep your lower back pressed into the mat.
Can I make the lying leg figure eight harder?
Yes. Lower your legs closer to the floor on each sweep to increase the lever arm and lumbar demand — while still keeping your back in contact with the mat. You can also slow the tempo deliberately, add ankle weights, or increase total set duration.
