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Kettlebell Lunge with Pass Under
A dynamic lunge variation where a kettlebell is passed between legs to challenge coordination, core stability, and lower body strength.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Rectus Femoris
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Programming
Typical Rep Range
8-16 reps
Rest Between Sets
45-90 seconds • Lower rest intervals can be used to increase the metabolic demand.
How to Perform
Stand with feet shoulder-width apart holding a kettlebell in one hand at your side with a neutral spine.
- Step forward with one leg into a deep lunge position.
- Lower your hips until both knees reach approximately 90-degree angles.
- Pass the kettlebell under the front thigh from the outside hand to the inside hand.
- Maintain a braced core and upright torso throughout the transfer.
- Push through the front heel to return to the starting standing position.
- Repeat the movement by stepping forward with the opposite leg.
Coaching Tips
Form Cues
- Chest up
- Pass cleanly
- Stay balanced
- Drive through the heel
Breathing
Inhale as you step forward and lower, then exhale forcefully as you pass the weight and push back to start.
Tempo
2-1-1
Range of Motion
The back knee should hover just above the floor while the front thigh reaches parallel to the ground.
Safety
Safety Notes
- Ensure sufficient floor space to avoid tripping during the step back.
- Keep the spine neutral to avoid lower back strain while reaching under the leg.
Spotting
Not recommended; perform with a manageable weight to ensure balance.
Common Mistakes
- Leaning too far forward during the pass
- Collapsing the front knee inward
- Rushing the pass and losing balance
- Short stepping the lunge
When to Avoid
- Acute knee pain
- Lower back disc herniation
- Severe balance impairments
Flexibility Needed
- Hip extension
- Ankle dorsiflexion
- Thoracic rotation
Build Up First
- Bodyweight lunge proficiency
- Kettlebell handling comfort
Also known as
Kettlebell Leg Pass Lunge, KB Lunge Pass Through, Under the Leg KB Lunge
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