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Kettlebell Lunge Pass Through

Kettlebell Lunge Pass Through

The Kettlebell Lunge Pass Through is a dynamic exercise that targets multiple muscle groups while improving stability and coordination. This exercise incorporates the use of a kettlebell and lunges to create a challenging full-body movement. It engages muscles in the lower body such as the quadriceps, hamstrings, and glutes, while also working the core and upper body muscles. To begin the Kettlebell Lunge Pass Through, you will need to hold a kettlebell with both hands while standing upright. Start by taking a step forward with one leg and lower your body into a lunge position. As you lunge downward, pass the kettlebell through your legs from one hand to the other, keeping it close to the ground. While performing this exercise, it is important to maintain proper form and control. Keep your front knee aligned with your ankle and avoid letting it go past your toes. Engage your core muscles to stabilize your body, and ensure that you are moving in a controlled and fluid motion. For increased challenge, you can use a heavier kettlebell or increase the speed of the pass through. The Kettlebell Lunge Pass Through is an excellent exercise for developing lower body strength, balance, and coordination. It can be incorporated into a full-body workout routine or used as a standalone exercise. Remember to always start with lighter weights and gradually increase the intensity as you become more comfortable and confident in your abilities. Incorporate this exercise into your workout regimen for an effective and challenging lower body workout.


  • Start by standing with your feet hip-width apart, holding a kettlebell in front of your chest.
  • Take a step forward with your right leg, lunging down until your right thigh is parallel to the ground.
  • While maintaining the lunge position, pass the kettlebell underneath your right thigh to your left hand.
  • Push off with your right foot and bring your left leg forward to return to the starting position.
  • Repeat the lunge and pass the kettlebell back to your right hand.
  • Continue alternating lunges and passing the kettlebell from hand to hand for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise
  • Engage your core muscles to stabilize the movement and improve balance
  • Start with a lighter kettlebell and gradually increase weight as you improve
  • Make sure your front knee stays in line with your toes during the lunge
  • Breathe rhythmically throughout the movement to avoid holding your breath
  • Keep your back straight and chest lifted throughout the exercise
  • Ensure that the kettlebell passes underneath your front leg smoothly and with control
  • Consult with a fitness professional to assess your technique and tailor the exercise to your fitness level
  • Incorporate other leg and lower body exercises into your routine to complement the Kettlebell Lunge Pass Through
  • Prevent any strain or injury by listening to your body and not overexerting yourself

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