About this exercise
A dynamic full-body exercise where the kettlebell is passed between the legs in a figure-8 pattern, combining hip hinging and lateral movement to challenge coordination, core stability, and posterior chain strength.
Kettlebell Figure 8 Swing
Step by step instructions, muscle activation and variants for the Kettlebell Figure 8 Swing.
MediumGlutesHamstrings
How to Perform
- Stand with feet slightly wider than shoulder-width apart, kettlebell on the floor between your feet
- Hinge at the hips, grab the kettlebell with your right hand, and hike it back between your legs
- Swing it forward and pass it to your left hand in front of your left leg
- With your left hand, swing the kettlebell around your left leg and pass it back through your legs to your right hand
- Continue the figure-8 pattern fluidly, maintaining a hip-hinge position throughout
- Keep your back flat, chest up, and core braced at all times
- Complete the desired number of repetitions, then reverse the direction if desired
Muscle Activation
Primary
GlutesHamstringsCore
Secondary
QuadricepsLower back
About the Kettlebell Figure 8 Swing
The Kettlebell Figure 8 Swing is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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