Kettlebell Figure 8

Glutes, Quads, Hamstrings, AbsKettlebell

Passing the kettlebell between your legs in a figure-8 pattern from a quarter-squat develops coordination and strengthens the glutes, thighs, and core.

How to do it

1Stand tall with your feet set slightly wider than shoulder-width.

2Lower into a quarter-squat and push your hips back, keeping your spine straight.

3Grasp the kettlebell in one hand and pass it between your legs from front to back.

4Grab the bell behind your legs with your other hand and bring it around the outside of your thigh to the front.

5Maintain a continuous figure-8 pattern, smoothly transferring the weight hand to hand.

Common mistakes

Rounding your back during the movement, increasing lower back strain.

Bending completely at the waist with straight legs, turning off the thighs.

Looking straight down at the floor, breaking neutral spinal posture.

Breathing

Maintain smooth, deep breathing at a steady pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.