Legs / Intermediate / Compound (multi-joint)

Lunge Pass Through

A kettlebell exercise for the hamstrings, with the calves, glutes and quads assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes, Quads

Equipment

Kettlebell

Movement pattern

Single-leg / lunge

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time

Loads the knee. Use a load you can control and skip it if it causes pain.

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.

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