Lunge Pass Through

Muscles worked

The prime movers are the hamstrings, which extend the hip and bend the knee, frequently at both joints in the same repetition.

Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the glutes finish hip extension; the quadriceps straighten the knee and take load on the descent.

Every exercise for:HamstringsCalvesGlutesQuadriceps

How this movement works

The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A kettlebell's mass hangs below and outside the handle, so it pulls away from the grip and the wrist has to stay packed. That offset is why racked and swinging variations feel nothing like the dumbbell version.

Every exercise using:Kettlebell

These train the hamstrings too, using equipment this one does not:

• Lying Leg Curl Machinemachine
• Muscle Snatchbarbell
• Natural Glute Ham Raisebody only
• Stiff-Legged Dumbbell Deadliftdumbbell
• Ball Leg Curlexercise ball

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 86 hamstrings exercises in this database, 35 are listed at intermediate level.