GymPlan AI
Exercises › Abs › Kettlebell Figure 8

Kettlebell Figure 8

Kettlebell Figure 8 is an intermediate kettlebell exercise that mainly works your abs, with help from your hamstrings and shoulders.

💪 Abs🏋️ Kettlebell📈 Intermediate🎯 3 sets of 10-15 reps
Kettlebell Figure 8: starting position
Starting position
Kettlebell Figure 8: end position
End position

How to do the kettlebell figure 8

  1. Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
  2. Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Muscles worked

Primary: AbsSecondary: HamstringsSecondary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Track your kettlebell figure 8 with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Kettlebell Figure 8 alternatives

Exercises that train the same main muscle, including options with other equipment.

Side BridgeBodyweight · BeginnerDouble Kettlebell WindmillKettlebell · IntermediateCable CrunchCable · BeginnerLandmine 180'sBarbell · BeginnerSpell CasterDumbbell · BeginnerAb Crunch MachineMachine · Intermediate

FAQ

What muscles does the kettlebell figure 8 work?

It mainly works your abs; your hamstrings and shoulders assist.

How many sets and reps of kettlebell figure 8 should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the kettlebell figure 8 good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More abs exercises →