10 Best Kettlebell Figure 8 Alternatives for Core Strength

The Kettlebell Figure 8 is done standing with a kettlebell. Ranked closest by our scoring: the Crab Twist Toe Touch, the Gorilla Chin and the Russian Twist.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell Figure 8

Kettlebell Figure 8Play demonstration
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Forearms

How to perform Kettlebell Figure 8
  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
  4. As the kettlebell comes forward, pass it to the other hand between your legs.
  5. Continue passing the kettlebell between your legs in a figure 8 motion.
  6. Maintain a steady pace and engage your core throughout the exercise.
  7. Repeat for the desired number of repetitions.
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Ranked Kettlebell Figure 8 Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Figure 8 on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Crab Twist Toe TouchPlay demonstration

    1. Crab Twist Toe Touch

    81% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  2. Gorilla ChinPlay demonstration

    2. Gorilla Chin

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  3. Russian TwistPlay demonstration

    3. Russian Twist

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your knees bent and feet flat on the floor.
    2. Lean back slightly while keeping your back straight and your core engaged.
    3. Hold your hands together in front of your chest or hold a weight if desired.
    4. Lift your feet off the ground, balancing on your sit bones.
    5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
    6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Kettlebell Figure 8
  4. Side Hip (On Parallel Bars)Play demonstration

    4. Side Hip (On Parallel Bars)

    74% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand between two parallel bars with your feet shoulder-width apart.
    2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
    3. Engage your abs and slowly lift your legs to the side, keeping them straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  5. Hanging Oblique Knee RaisePlay demonstration

    5. Hanging Oblique Knee Raise

    73% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Arm Slingers Hanging Straight LegsPlay demonstration

    6. Arm Slingers Hanging Straight Legs

    72% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight down.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Hold for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Bridge - Mountain Climber (Cross Body)Play demonstration

    7. Bridge - Mountain Climber (Cross Body)

    72% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
    3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
    4. Continue alternating sides, moving at a controlled pace.
    5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
    6. Maintain a steady breathing pattern throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Kneeling Plank Tap ShoulderPlay demonstration

    8. Kneeling Plank Tap Shoulder

    72% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Kettlebell Figure 8
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  9. Arm Slingers Hanging Bent Knee LegsPlay demonstration

    9. Arm Slingers Hanging Bent Knee Legs

    71% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
    2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
    3. Slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Elbow-to-kneePlay demonstration

    10. Elbow-to-knee

    71% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by lying flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
    4. At the same time, bring your left knee towards your right elbow, creating a twisting motion.
    5. Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Figure 8
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Why You Might Need a Kettlebell Figure 8 Alternative

You may need substitutes for shoulder pain, lower‑back irritation, lack of kettlebell access, or to emphasize a different pattern. The figure 8 combines anti‑rotation core work with hip drive and shoulder stability; it loads the obliques, transverse abdominis, and glutes through transverse and sagittal coupling. If rotation under load causes lumbar shear, pick carries or controlled chops that limit transverse torque. For equipment limits, use band‑resisted chops or single‑leg anti‑rotation holds to maintain oblique activation. Cue: keep ribs down, maintain a neutral pelvis, and exhale on exertion to improve deep core recruitment.

Kettlebell Figure 8 FAQ

What muscles does Kettlebell Figure 8 work?

The kettlebell figure 8 targets the obliques and transverse abdominis for transverse‑plane control, plus the rectus abdominis for flexion. It also recruits glutes and hip extensors during the hip drive and requires shoulder girdle stability from the deltoids and lats. Cue: brace the core and move through the hips, not by flinging the torso.

Can I build muscle without doing Kettlebell Figure 8?

Yes. Focus on progressive overload and time under tension with alternatives that load the same motor patterns, progress from carries to loaded chops or windmills. Cue: slow the eccentric, hold end ranges, and prioritize bracing to maximize oblique and transverse abdominis activation for hypertrophy.

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