Kettlebell Figure 8
Strengthen your core and improve coordination with the Kettlebell Figure 8! A fun, dynamic exercise for a full-body workout.
The Kettlebell Figure 8 is a compound exercise that mainly works the core and quads, with help from the glutes & hips. You'll need: kettlebells.
Required Equipment
Kettlebell Figure 8 Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Glutes (gluteus maximus)
Kettlebell Figure 8 Variations and Alternatives
How to do the Kettlebell Figure 8
Stand with your feet shoulder-width apart and hold a kettlebell in one hand down between your legs.
Lower your body into a semi-squat position, keeping your back straight and head up.
Pass the kettlebell from one hand to the other hand under your legs, tracing a figure-eight pattern.
As you pass the kettlebell behind the leg, ensure you're using a smooth motion and maintaining a good grip on the kettlebell.
Once the kettlebell is back in the starting hand, straighten up slightly before going back into the semi-squat position and repeating the movement.
Keep the movement smooth and continuous for the desired number of repetitions.
Tips: Make sure to keep your core engaged throughout the exercise to protect your lower back. Do not round your back; keep it naturally arched. Keep your chest up and your gaze forward to maintain good posture. Start with a lighter weight to focus on form and gradually increase the weight as you get more comfortable with the movement. Breathe rhythmically and avoid holding your breath.
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Kettlebell Figure 8 FAQs
What muscles does the Kettlebell Figure 8 work?
The Kettlebell Figure 8 mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Kettlebell Figure 8?
Kettlebells.
Is the Kettlebell Figure 8 a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Figure 8 go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Figure 8 variations and alternatives?
Similar exercises include the Figure-8 March, Towel Figure 8, Kettlebell Halo and Kettlebell Figure 8-Swing.
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