Kettlebell Lunge Pass-Through
A forward lunge where you pass a kettlebell from hand to hand under the front thigh at the bottom. Adds trunk control and coordination to single-leg strength work.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Obliques
- Forearm Flexors
- Sets
- 3
- Reps
- 8–10 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a light kettlebell by the handle in one hand, feet hip-width apart.
Step forward with the leg opposite the kettlebell and lower into a lunge.
At the bottom, lean slightly and pass the kettlebell under your front thigh to the other hand.
Drive through the front heel to step back to standing.
Lunge with the other leg and pass the bell back under it.
Keep alternating for the set.
Breathing: Inhale as you lunge, exhale as you push back to standing.
Coaching tips
Hand-off under the knee
Hips square
Chest stays proud
Common mistakes
Rounding the back to reach the bell
Rushing the hand-off and dropping it
Lunge too shallow to fit the bell under the thigh
Safety notes
Start with a light kettlebell until the hand-off is automatic.
Keep feet clear in case the bell slips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.