Exercise guide
Figure 8 With Towels
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The Figure 8 with Towels is a dynamic plank variation that builds shoulder stability and chest strength by using friction-based rotation. It challenges the deltoids and pectorals to control movement while the core works to resist torso rotation.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place two small towels on a smooth, hard floor surface.
- Assume a high plank position with one hand centered on each towel, hands directly under your shoulders.
- Set your feet hip-width apart or wider to provide a stable base of support.
- Engage your core and glutes to maintain a straight line from your head to your heels.
How to do it
- Shift your weight slightly to your left side and begin sliding your right hand in a fluid figure-8 pattern on the floor.
- Inhale as you move the hand away from your body and exhale as you sweep it back toward the center line.
- Complete the prescribed repetitions or time for one arm before switching to the other side.
- Maintain a controlled, moderate tempo, ensuring the movement is driven by the shoulder and chest.
Form checklist
- Keep your hips square to the floor; do not let them tilt as the arm moves.
- Maintain a slight bend in the elbows to avoid joint lockout.
- Ensure your neck remains neutral by looking at a point slightly in front of your hands.
- Keep constant downward pressure on the towel to maintain friction and muscle tension.
Pro tips
- Actively 'push' the floor away with your stationary hand to maximize engagement of the serratus anterior and pectorals.
- Focus on the 'sweep' phase of the figure-8; pulling the towel across your midline creates peak contraction in the chest.
Make it harder
- Perform the figure-8 with both hands simultaneously in mirroring or opposing circles.
- Bring your feet together to narrow your base of support, significantly increasing the core stability requirement.
Frequently asked
- What muscles does the figure 8 with towels work?
- The figure 8 with towels primarily targets the deltoids and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the figure 8 with towels?
- The figure 8 with towels requires no equipment — just your body weight.
- Is the figure 8 with towels good for beginners?
- The figure 8 with towels is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.