Breathing
Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.
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The Lunge Pass Through primarily works the hamstrings, with the calves, glutes and quadriceps supporting the movement. It is a strength movement performed with kettlebells.
1 / 2How to
Movement instructions
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.
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.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same kettlebells setup, range of motion and recording method when comparing Lunge Pass Through sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Hamstrings is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the hamstrings using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
