Waist Exercise · Kettlebell

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Kettlebell Figure 8

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.

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Category

Waist

Equipment

Kettlebell

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Figure 8

1. Stand with your feet shoulder-width apart, gripping a kettlebell in one hand.
2. Bend your knees slightly and hinge forward at the hips, keeping your back flat.
3. Weave the kettlebell between your legs, switching it to the other hand as it passes behind you.
4. As the kettlebell swings forward, hand it off to the opposite hand between your legs again.
5. Keep weaving the kettlebell between your legs in a continuous figure-8 pattern.
6. Hold a steady pace and keep your core braced throughout the movement.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Figure 8 mainly targets your Abs, with your Shoulders helping support the movement, along with your Forearms.

More Waist Exercises

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

More Abs Exercises

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

Equipment Alternatives

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

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Kettlebell Figure 8 work?

The Kettlebell Figure 8 mainly works your abs. It also helps strengthen your shoulders and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Figure 8?

You do the Kettlebell Figure 8 with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Figure 8?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Figure 8?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Kettlebell Figure 8?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.