Target Body Part: LEGS
- Primary Muscles: Quadriceps, Inner Thighs
- Secondary Muscles: Glutes, Hamstrings, Outer Thighs, Core Muscles, Erector Spinae (Back Muscles), Shoulder muscles (Trapezius and Deltoid)
Equipment Needed: Kettlebell
Performance Points
- Grab a kettlebell, hold in one hand.
- Set your feet wider than shoulder width apart, your toes turned out slightly, around 45 degrees.
- Lower your body by pushing your hips back and bending your knees to 90 degrees. Make sure your knees stay open; they should be pointing directly over your toes. Keep the chest and head up and back straight.
- Hold this position while passing the kettle bell from one hand to another through your legs then around your leg and then front to back again and then around the other leg to make a figure 8 pattern.
Reps/Sets
- Include this exercise as part of your leg workout.
- Complete 10-15 repetitions.
- Do 2-4 sets (ensure to rest 60-90 seconds between sets).
Modifications
- Beginner: Complete the figure 8 in a shallower squat- once you feel comfortable holding the position you can deepen your squat.
- Advanced: Use a heavier kettlebell, deepen squat, or can perform on a bosu ball to challenge stabilizing muscles and balance.
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