HamstringsIntermediate

Lunge Pass Through

Strength movement using Kettlebells.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Calves, Glutes, Quadriceps

Movement instructions

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.

Technique guidance

Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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