Core · Kettlebell
Kettlebell Figure 8
How to do the kettlebell figure 8, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand in a quarter-squat with feet wider than shoulder width, holding one kettlebell. Pass the bell behind one thigh, catch it with the opposite hand in front, then pass it behind the other thigh, tracing a figure-8 path through your legs. Keep your hips back and chest up throughout.
- 1Feel your core bracing to resist the twist as the bell changes hands
- 2Keep your hips hinged back so your legs share the load
- 3Stay smooth and rhythmic as the bell weaves through your legs
Common mistakes
- Don't round your back as you reach the bell behind your thigh
- Avoid standing fully upright; hold the athletic hinge
- Don't let the bell control your tempo; stay in command
Muscles worked
The kettlebell figure 8 mainly works the lower abs and obliques, with the forearms, upper abs, lower back, quads, glutes, and hamstrings assisting.
- Lower AbsPrimary
- ObliquesPrimary
- ForearmsSupport
- Upper AbsSupport
- Lower BackSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- BicepsMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- CalvesMinor
- Front DeltsMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the kettlebell 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.