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Exercise 0532 · REF L4ay0PW

Kettlebell Figure 8 exercise animation

Kettlebell Figure 8

Category
Waist
Equipment
Kettlebell
Target
Abs

Passing the kettlebell between the legs in a figure-8 pattern trains grip, coordination, and core stability together in a continuous, flowing movement rather than discrete reps. It's a common warm-up or conditioning tool — the light-to-moderate weight and constant motion make it better suited to building movement quality than to raw strength.

How to Do the Kettlebell Figure 8

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
  4. As the kettlebell comes forward, pass it to the other hand between your legs.
  5. Continue passing the kettlebell between your legs in a figure 8 motion.
  6. Maintain a steady pace and engage your core throughout the exercise.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Figure 8 primarily targets the Abs, with Shoulders as the primary synergist muscle group, along with the Forearms.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have kettlebell? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Kettlebell Figure 8 work?
The Kettlebell Figure 8 primarily targets the abs, with the shoulders and forearms assisting.
What equipment do I need for the Kettlebell Figure 8?
The Kettlebell Figure 8 is done with a kettlebell.
What's a good alternative to the Kettlebell Figure 8?
If you don't have access to a kettlebell, the 3/4 Sit-Up targets the same abs using body weight instead.