What muscles does the kettlebell figure 8 work?

The kettlebell figure 8 primarily targets your obliques and abs, helping to improve core strength and rotational stability. It also engages secondary muscles such as your upper legs, lower back, and shoulders for balance and control during the movement.

Do I need a kettlebell for the figure 8 exercise?

Yes, the figure 8 is designed to be performed with a kettlebell due to its shape and handle, which makes passing between the legs smooth. If you don’t have a kettlebell, you can use a dumbbell with a secure grip, but the movement will be less fluid.

Is the kettlebell figure 8 good for beginners?

Yes, beginners can perform the kettlebell figure 8 using a light weight to get used to the coordination and core engagement it requires. Start slow, focus on proper form, and only increase weight once you can control the movement without straining your lower back.

What are common mistakes to avoid in the kettlebell figure 8?

A common mistake is rounding the back instead of keeping it straight, which can lead to lower back strain. Also, avoid swinging the kettlebell wildly maintain controlled movements and engage your core throughout each pass.

How many sets and reps should I do for the kettlebell figure 8?

For general fitness, aim for 3 sets of 10–15 passes per side, using a moderate weight that challenges you without breaking form. Advanced lifters can increase to 20–25 passes per set or add the exercise into a timed circuit for endurance.

Are there any safety tips for performing the kettlebell figure 8?

Always warm up before starting and choose a kettlebell you can handle comfortably. Keep your core tight, back straight, and avoid jerking motions especially when switching hands to prevent injuries to your lower back or wrists.

What variations of the kettlebell figure 8 can I try?

You can combine the figure 8 with a squat or clean to make it more challenging for your legs and upper body. Another variation is performing the figure 8 in a lunge stance to increase balance and stability demands.

Kettlebell Figure 8

Target Muscles

Primary:

Secondary:

Equipment Required

Kettlebell

Exercise Type

Weight & Reps

How To Do

Stand with feet shoulder-width apart, knees slightly bent, and hold a kettlebell in one hand. Lower into a partial squat and pass the kettlebell between your legs in a figure-8 pattern, switching hands each time. Keep your back straight and engage your core throughout the movement.

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart, keeping your knees slightly bent and your back straight.
Hold a kettlebell in one hand and lower your body into a partial squat position.
Pass the kettlebell between your legs from one hand to the other, moving it in a figure-8 pattern.
As you pass the kettlebell, rotate your torso slightly to engage your core and obliques.
Keep your movements controlled and maintain a steady rhythm throughout the exercise.
Repeat the figure-8 motion for the desired number of repetitions or time, ensuring proper form is maintained.

Explore more obliques exercises or kettlebell exercises in our exercise library.

Alternative Exercises

Kettlebell Advanced Windmill

Obliques

Kettlebell

Kettlebell Double Windmill

Obliques

Kettlebell

Dumbbell Side Bend

Obliques

Dumbbell

Landmine 180

Obliques

Barbell

Frequently Asked Questions

What muscles does the kettlebell figure 8 work?: The kettlebell figure 8 primarily targets your obliques and abs, helping to improve core strength and rotational stability. It also engages secondary muscles such as your upper legs, lower back, and shoulders for balance and control during the movement.
Do I need a kettlebell for the figure 8 exercise?: Yes, the figure 8 is designed to be performed with a kettlebell due to its shape and handle, which makes passing between the legs smooth. If you don’t have a kettlebell, you can use a dumbbell with a secure grip, but the movement will be less fluid.
Is the kettlebell figure 8 good for beginners?: Yes, beginners can perform the kettlebell figure 8 using a light weight to get used to the coordination and core engagement it requires. Start slow, focus on proper form, and only increase weight once you can control the movement without straining your lower back.
What are common mistakes to avoid in the kettlebell figure 8?: A common mistake is rounding the back instead of keeping it straight, which can lead to lower back strain. Also, avoid swinging the kettlebell wildly maintain controlled movements and engage your core throughout each pass.
How many sets and reps should I do for the kettlebell figure 8?: For general fitness, aim for 3 sets of 10–15 passes per side, using a moderate weight that challenges you without breaking form. Advanced lifters can increase to 20–25 passes per set or add the exercise into a timed circuit for endurance.
Are there any safety tips for performing the kettlebell figure 8?: Always warm up before starting and choose a kettlebell you can handle comfortably. Keep your core tight, back straight, and avoid jerking motions especially when switching hands to prevent injuries to your lower back or wrists.
What variations of the kettlebell figure 8 can I try?: You can combine the figure 8 with a squat or clean to make it more challenging for your legs and upper body. Another variation is performing the figure 8 in a lunge stance to increase balance and stability demands.