TETSUKettlebell Lunge Pass Through
The Kettlebell Lunge Pass Through is a kettlebell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Kettlebell Lunge Pass Through
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
- Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
- Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
- Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Lunge Pass Through work?
The Kettlebell Lunge Pass Through primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Kettlebell Lunge Pass Through?
You need a kettlebell to perform the Kettlebell Lunge Pass Through.
How many sets and reps of the Kettlebell Lunge Pass Through should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kettlebell Lunge Pass Through works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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