Lunge or split squat with kettlebell and passthrough
The kettlebell lunge pass through is a dynamic lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability as you pass the kettlebell through your legs. This exercise enhances balance, coordination, and functional strength, critical for athletes in various sports. By improving unilateral strength and stability, it can help correct muscle imbalances and reduce the risk of injury, making it a highly beneficial addition to any athlete’s training regimen.
| Primary muscle group: | Legs |
| Exercise type: | Kettlebell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
17kg
Avg. weight
37lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Tips & Tricks
Ensure your knee does not go past your toes when you lunge; this helps maintain balance and protects your knees.
Keep an upright torso. Avoid leaning too far forward as it can strain your lower back.
Tighten your core throughout the movement to maintain stability and support your spine.
Visualize pulling your belly button towards your spine to keep your midsection engaged.
Perform the kettlebell passthrough smoothly and under control. Avoid any jerky movements.
Keep your hips stable and avoid twisting your torso as you transfer the kettlebell from one hand to the other.
Inhale as you lower into the lunge.
Exhale as you push through your heel to return to the starting position.
Keep a hip-width stance to ensure better balance and stability.
Maintain a firm grip with your feet on the ground to help stabilize your body.
Keep your eyes focused on a stationary point in front of you to help maintain balance.
Start without the kettlebell if you're having trouble with balance and gradually add it as you become more confident.
Start with a lighter kettlebell to master the form and increase the weight as you build strength and confidence.
Ensure the weight you choose allows you to perform the movement cleanly without compromising form.
Do not hyperextend your back during the movement. Maintain a neutral spine to prevent any lower back strain.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
