Strength

Lunge Pass Through

The lunge pass through is an intermediate strength exercise for your hamstrings, using kettlebells.

Main muscles
Hamstrings
Also works
Calves, Glutes, Quads
Equipment
Kettlebells
Level
Intermediate
Lunge Pass Through, starting position
Start
Lunge Pass Through, end position
Finish

How to do it

  1. Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
  2. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
  3. As you lunge, pass the kettlebell under your front leg to your opposite hand.
  4. Pressing through the heel of your foot, return to the starting position.
  5. Repeat the movement for the recommended amount of repetitions, alternating legs.

Alternatives to the lunge pass through

Kettlebell swing Kettlebells Barbell hip thrust Barbell, Flat bench Romanian deadlift Barbell Back extension Back extension bench Cable pull-through Cable stack Deadlift Barbell