Lunge Pass Through
Lunge Pass Through is a intermediate-level compound in the strength category that primarily works the hamstrings. It also recruits the calves, glutes and quads. It is performed with kettlebell.
How to do it
- 1Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
- 2Step 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.
- 3As you lunge, pass the kettlebell under your front leg to your opposite hand.
- 4Pressing through the heel of your foot, return to the starting position.
- 5Repeat the movement for the recommended amount of repetitions, alternating legs.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.