Lunge Pass Through
How to do the Lunge Pass Through
- 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.
How to program the Lunge Pass Through
Sets and reps
As a compound movement, the Lunge Pass Through responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Lunge Pass Through is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Lunge Pass Through into a plan
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Frequently asked questions
What muscles does the Lunge Pass Through work?
The Lunge Pass Through primarily targets the Hamstrings. It also recruits the Calves, Glutes, Quadriceps as supporting muscles.
What equipment do I need for the Lunge Pass Through?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Lunge Pass Through should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
