Exercise library · Hamstrings

How to Do Lunge Pass Through

Step-by-step instructions, muscles worked and workouts that use the lunge pass through.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

KettlebellSwings, goblet squats and carries: a full-body workout with one tool.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.