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Kettlebell Figure 8: How to Do It and Muscles Worked

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Equipment
Kettlebell
Muscle group
Core
Main muscles
core, hamstrings, gluteus maximus
Also working
forearms
Mechanics
Compound
Pattern
Hinge with hand-to-hand pass
Level
Intermediate

The Kettlebell Figure 8 is an intermediate compound movement that combines a hip hinge with a hand-to-hand kettlebell pass. You weave the weight between and around your legs in a continuous motion. This drill challenges your coordination and balance while keeping your body in a stable, athletic stance.

Because of the dynamic passing, this exercise primarily targets your core, hamstrings, and gluteus maximus. Your forearms also work hard to grip the kettlebell as it moves from one hand to the other. It is an effective way to build strength and control throughout your lower body and midsection.

How to do it

Stand with your feet slightly wider than shoulder-width apart and place a kettlebell on the floor between your feet. Push your hips back into a hinge position and grip the kettlebell handle with your right hand.

  1. Lift the kettlebell slightly off the floor and swing it back between your legs.
  2. Reach your left hand behind your left leg to grab the handle from your right hand.
  3. Bring the kettlebell around the outside of your left leg to the front of your body.
  4. Swing the kettlebell back between your legs again.
  5. Reach your right hand behind your right leg to take the kettlebell from your left hand.
  6. Bring the weight around the outside of your right leg to complete one full figure eight.

Sets, reps and load

Start with 3 sets of 8 to 12 full figure eights per set. Rest for 60 seconds between sets to maintain your grip strength.

Choose a light to moderate kettlebell that allows you to cleanly pass the weight without compromising your flat back or losing your balance.

Common mistakes

  • Rounding the back. Keep your spine neutral and your chest proud to protect your lower back.
  • Squatting too deep. Maintain a hinge position with a slight bend in the knees rather than dropping into a full squat.
  • Looking down. Fix your gaze on a spot on the wall in front of you to help keep your posture upright.
  • Fumbling the handoff. Ensure a secure grip with the receiving hand before letting go with the passing hand.

Make it easier or harder

Easier

  • Kettlebell deadlift
  • Standing kettlebell slingshot

Harder

  • Kettlebell figure 8 to a squat catch
  • Kettlebell figure 8 to an uppercut

Before you load it up

  • This exercise loads the lower back in a hinged position. If you have a current back injury or back pain that spreads into the leg, get it assessed first and start very light.
  • Grip often gives out before the target muscle; straps or a lighter load are reasonable while grip strength catches up.

Swaps and related core exercises

Same muscle group with different equipment:

More kettlebell options:

Browse all kettlebell exercises or every core exercise.

When to see a doctor or physio

  • Sharp pain in your lower back during the hinge.
  • Pinching or shooting pain in your shoulders or elbows.
  • Numbness or tingling in your forearms or hands.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.