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Alternating Kettlebell Lunge Pass Through

Learn how to properly perform the Alternating Kettlebell Lunge Pass Through with this complete demonstration video.

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What is the Alternating Kettlebell Lunge Pass Through?

The alternating kettlebell lunge pass through is a muscle strengthening exercise that primarily targets the quadriceps, hamstrings, and glutes. This exercise also engages the stabilizing muscles of the core, thereby improving overall balance and coordination. It is recommended for intermediate to advanced practitioners due to the coordination required to properly execute the movement.

How to properly perform the Alternating Kettlebell Lunge Pass Through

  1. Hold a kettlebell with both hands in front of your chest.
  2. Take a step forward with your right leg and lower into a lunge position, keeping your chest lifted.
  3. As you lunge forward, pass the kettlebell under your right leg to your left hand.
  4. Push through your front heel and step back to the starting position, simultaneously passing the kettlebell back to your right hand.
  5. Repeat the movement on the other side, stepping forward with your left leg and passing the kettlebell under your left leg to your right hand.
  6. Continue alternating sides for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

Box SquatSingle-Leg Extension with Swiss BallDouble Pulse Squat Kickback Plyometrics

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Fentes alternées avec passage du kettlebell
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