Figure 8 Squat | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings
Secondary muscles: Legs, core, shoulders, arms
Equipment: Dumbbell, kettlebell

Figure 8 Squat Instructions

1. Stand with your feet a little wider than shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell/kettlebell in your right hand.
2. Squat, bring the dumbbell between your legs and pass it under your left thigh to your left hand.
3. Stand up and bring the dumbbell to the front.
4. Squat, bring the dumbbell between your legs and pass it under your right thigh to your right hand.
5. Keep alternating hands for the entire duration of the set.

Proper Form And Breathing Pattern

Tighten your core, keep your feet and knees pointing in the same direction, and maintain your back neutral and aligned. Breathe in as you squat, keep the movement slow and controlled, and exhale as you stand back up.

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Exercise Benefits

The figure 8 squat targets the glutes and thighs and helps to improve lower body strength, power, and endurance. This exercise also works your core, legs, shoulders, and arms, giving you a great cardio boost.

Figure 8 Squat Demonstration

Sets And Reps

Practice doing plie squats first and, once you’re comfortable with your form, advance to the figure 8 squat. Do 2 or 3, 30-second to 1-minute sets and complete your full body circuit with the touch and hop, the curtsy lunge side kick raise, and the plank straight arm kickback.

Calories Burned

To calculate the number of calories burned doing the figure 8 squat, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Forward jump shuffle back
Dumbbell pullover leg raise
Skating Windmill
Glute bridge overhead reach

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