Lunge Pass Through

What it is

This dynamic compound movement combines a lunge with a kettlebell pass, building lower body strength and coordination. You primarily engage your hamstrings, while also activating your calves, glutes, and quadriceps. It targets multiple muscle groups effectively. Perform this exercise using a kettlebell.

Technique tips

• Keep your torso upright throughout the lunge.
• Lower your back knee close to the ground.
• Maintain core engagement for stability during the pass.
• Press through your front heel to return to standing.
• Pass the kettlebell smoothly under your lead leg.
• Alternate legs with each repetition for balanced development.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.