Core · Bodyweight
Lying Bent Knee Figure 8
How to do the lying bent knee figure 8, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and feet lifted off the floor. Trace a figure-8 pattern in the air by moving your knees, controlling the motion with your core. Keep your lower back pressed down and your abs engaged throughout.
- 1Lower abs and obliques controlling the figure-8 path
- 2Lower back staying pinned to the floor
- 3Hip flexors guiding the knees smoothly
Common mistakes
- Letting your lower back arch off the floor
- Using leg momentum instead of core control
- Holding your breath or losing abdominal tension
Muscles worked
The lying bent knee figure 8 mainly works the lower abs, obliques, and hip flexors, with the upper abs assisting.
- Lower AbsPrimary
- ObliquesPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- Lower BackMinor
- QuadsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the lying bent knee figure 8 for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.