Kettlebell Lunge Pass Through

Kettlebell Lunge Pass Through


The Kettlebell Lunge Pass Through is an exercise that involves holding a kettlebell in one hand and lunging forward with the opposite leg while passing the kettlebell under the lunging leg and catching it with the other hand. This exercise targets the legs, core, and shoulders while also improving coordination and balance.

Muscle Group

Equipment Required

Kettlebell Lunge Pass Through Instructions

  1. Start by standing with your feet shoulder-width apart and holding a kettlebell in front of your chest with both hands.
  2. Take a large step forward with your right foot and lower your body into a lunge position, keeping your back straight and your core engaged.
  3. As you lower your body, pass the kettlebell under your right thigh and grab it with your left hand.
  4. Push off your right foot and return to the starting position, bringing the kettlebell back to your chest with both hands.
  5. Repeat the lunge on the left side, passing the kettlebell under your left thigh and grabbing it with your right hand.
  6. Continue alternating lunges and passing the kettlebell under your thighs for the desired number of repetitions.

Kettlebell Lunge Pass Through Form & Visual

Kettlebell Lunge Pass Through

Kettlebell Lunge Pass Through Benefits

  • Strengthens the legs and glutes
  • Improves balance and stability
  • Engages the core muscles
  • Increases cardiovascular endurance
  • Enhances coordination and agility
  • Targets multiple muscle groups at once
  • Can be modified for different fitness levels
  • Requires minimal equipment and space

Kettlebell Lunge Pass Through Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core
  • Shoulders
  • Triceps

Kettlebell Lunge Pass Through Variations & Alternatives

  • Kettlebell Reverse Lunge Pass Through
  • Kettlebell Front Lunge Pass Through
  • Kettlebell Walking Lunge Pass Through
  • Kettlebell Curtsy Lunge Pass Through
  • Kettlebell Side Lunge Pass Through