Kettlebell Lunge Pass Through

A complex movement that combines a lunge with coordination. Passing the weight under the leg challenges the core and hip stabilizers.

Exercise Details

Level: Intermediate
Body Area: lower
Type: lunge
Mechanics: Compound

Required Equipment

Kettlebell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand tall with a kettlebell in one hand. Prepare to step forward or backward into a lunge position.

Instructions

1. Step into a lunge.
2. At the bottom, pass the kettlebell under your front leg to the other hand.
3. Drive back to the start.
4. Repeat on the other side.
5. Keep your torso upright.

Common Mistakes

1. Hitting the leg with the kettlebell.
2. Rounding the back.
3. Losing balance.

Alternative Exercises

Walking Lunge

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Sumo Squat

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Static Lunge Kick

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Squat On Bosu Ball

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Squat Mobility Complex

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Squat

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