Kettlebell Pass Through Lunge
Lunge and strengthen! Pass the kettlebell under your thigh for a challenging, full-body workout.
The Kettlebell Pass Through Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: kettlebells.
Required Equipment
Kettlebell Pass Through Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Kettlebell Pass Through Lunge Variations and Alternatives
How to do the Kettlebell Pass Through Lunge
Stand with your feet hip-width apart, holding a kettlebell in one hand at your side.
Take a step forward into a lunge position with your front knee bent and thigh parallel to the ground. Ensure your back knee is almost touching the ground. As you lunge, keep your back straight and chest lifted to maintain balance.
Pass the kettlebell under your front thigh from one hand to the other, making sure to keep your movements controlled.
Push off the front foot to return to the starting position, while bringing the kettlebell back to the original side.
Repeat the movement, this time stepping forward with the opposite leg and passing the kettlebell under the other thigh.
Continue to alternate legs for the desired number of repetitions, maintaining a steady pace and proper form throughout the exercise.
Ensure that during the exercise you maintain a controlled movement, avoid letting the kettlebell swing uncontrollably to ensure safety and focus on the targeted muscle groups. Keep your movements smooth and core engaged throughout.
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Kettlebell Pass Through Lunge FAQs
What muscles does the Kettlebell Pass Through Lunge work?
The Kettlebell Pass Through Lunge mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Pass Through Lunge?
Kettlebells.
Is the Kettlebell Pass Through Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Pass Through Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Pass Through Lunge variations and alternatives?
Similar exercises include the Kettlebell Clean-Grip Reverse Lunge, Kettlebell Forward-Backward Lunge, Kettlebell Forward-Backward Goblet Lunge and Kettlebell Backward Lunge.
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