Quick Answer
Figure 8 is a intermediate strength exercise that targets your abdominals, obliques and core. It uses a kettlebells. Stand feet wider than shoulders, hold KB one hand.
Video Tutorial
How to Perform the Figure 8
- 1
Stand feet wider than shoulders, hold KB one hand.
- 2
Slight knee bend, hinge hips, back flat.
- 3
Pass KB front-to-back between legs.
- 4
Grab with other hand behind legs.
- 5
Swing KB around outside of leg, pass back through front-to-back.
- 6
Continue figure 8 pattern smoothly.
- 7
Reverse direction after reps/time.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Figure 8 isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Pass Between Legs Figure 8
Abdominals, Core • Kettlebells
180s
Obliques, Abdominals, Core • Barbell
Low to High Cable Woodchop
Abdominals, Obliques, Core • Cable
High to Low Cable Woodchop
Abdominals, Obliques, Core • Cable
Suspension Fallout
Abdominals, Core • Suspension
Bodyline Stability Drill
Abdominals, Obliques • Body Only
Frequently Asked Questions
What muscles does the Figure 8 work?
The Figure 8 primarily works your abdominals, obliques and core. Secondary muscles include the hamstrings, shoulders, glutes and lower back.
What equipment do I need for the Figure 8?
The Figure 8 needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Figure 8 suitable for beginners?
The Figure 8 is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Figure 8 should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Figure 8 every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals, obliques and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.