Lunge Pass Through

A intermediate strength exercise for the hamstrings, done with a kettlebell.

Main muscles: Hamstrings
Also works: Calves, Glutes and Quads
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Lunge Pass Through

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lunge Pass Through

Questions

What muscles does the Lunge Pass Through work?

Mainly the hamstrings, with the calves, glutes and quads helping.

Is the Lunge Pass Through good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Lunge Pass Through?

Good alternatives that train the hamstrings: Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean or Kettlebell Hang Clean.

How many sets and reps of the Lunge Pass Through should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).