Hips
Kettlebell Figure
Stand with feet shoulder-width apart, kettlebell on the floor slightly in front. Hinge at your hips and slightly bend knees to grab the kettlebell with one hand.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Quadriceps
- Hamstrings
- Gluteus Maximus
- Erector Spinae
- Rectus Abdominis
Secondary muscles
- Obliques
- Deltoids
- Biceps Brachii
- Triceps Brachii
Target muscles
- legs
- glutes
- abs
- back
- shoulder
How to perform
- 1
Stand with feet shoulder-width apart, kettlebell on the floor slightly in front.
- 2
Hinge at your hips and slightly bend knees to grab the kettlebell with one hand.
- 3
Swing the kettlebell between your legs, then pass it to the other hand behind one leg.
- 4
Bring the kettlebell around the front of the opposite leg, passing it back to the first hand.
- 5
Continue this figure-eight motion, maintaining a strong hinge and engaged core.
- 6
Reverse direction after desired reps.
Safety & form
Train smart. Read these notes before adding heavy load.
