Exercise

Lunge Pass Through

Also known as: kettlebell lunge pass, walking lunge pass, lunge kb pass, kettlebell lunge pass through

Lunge Pass Through is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: medial gastrocnemius, gluteus maximus and vastus lateralis. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Biceps femoris

Secondary

Medial gastrocnemius Gluteus maximus Vastus lateralis

How to do it

Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
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.
As you lunge, pass the kettlebell under your front leg to your opposite hand.
Pressing through the heel of your foot, return to the starting position.
Repeat the movement for the recommended amount of repetitions, alternating legs.