Hey there, it’s time for a new Home Exercise of the Week!  This week I have a dynamic lower body exercise for you called the Reverse Lunge Kettlebell Pass.  

The Reverse Lunge Kettlebell Pass will target your quadriceps, hamstrings, and glutes and will also work on your coordination and balance.  Passing the kettlebell underneath your front leg will keep you in the lunge position longer which will work the muscles more and your coordination and balance will come in to play when passing the weight underneath your leg.  You can also do this exercise with a medicine ball or dumbbell but the kettlebell is the easiest to hold on to.

Let’s take a look at the key performance points of the Reverse Lunge Kettlebell Pass.

• stand tall with the kettlebell hanging from your left hand at your side
• take a big step back with your left leg and descend in to a lunge position
• keep your back straight and remain as upright as possible
• lower in to the lunge position until your legs are at 90 degree angles
• from this bottom position, pass the kettlebell underneath your right leg and in to your right hand
• push up through your right heel and return to the starting position
• the kettlebell is now in your right hand hanging at your side
• now take a big step back with your right leg and descend in to the lunge
• pass the kettlebell underneath your left leg and in to your left hand
• return to the starting position and repeat from side to side until you complete your desired reps or time
• one thing to be aware of here is that there is a tendency to lean forward in the lunge position when passing the weight underneath your leg.  It’s important to remain as upright as possible throughout the exercise

So there you have the Reverse Lunge Kettlebell Pass.  It’s a fun variation of the lunge and can add a little extra challenge to your workouts and help build some balance and coordination.

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!