Smart Workout Diary

Kettlebell Leg Pass

The seated kettlebell leg pass is a core exercise in which you pass a kettlebell from hand to hand beneath one raised leg. It primarily trains the abdominal muscles and hip flexors while challenging shoulder control and coordination. It can support core strength, trunk control, and hip-flexion endurance.

Demonstration

Kettlebell Leg Pass — demonstration 1
Kettlebell Leg Pass — demonstration 2

Instructions

  1. Set up: Sit tall on the floor with both legs extended in front of you. Hold a light kettlebell by the handle in one hand, close to your hip.
  2. Brace: Lean back slightly from the hips while keeping your chest lifted, then tighten your abdominals to keep your spine long and steady.
  3. Lift the leg: Bend and raise one knee enough to create space beneath the thigh. Keep the other leg extended and your foot on the floor.
  4. Pass the kettlebell: Move the kettlebell under the raised thigh and transfer the handle smoothly to the opposite hand. Keep the bell close to your body and avoid swinging it.
  5. Repeat with control: Return the kettlebell around the outside of the leg, then pass it underneath again. Complete the desired repetitions before changing legs, or alternate legs evenly.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: Start light enough to transfer the handle securely without pulling your torso out of position.
  2. Keep the movement quiet: Avoid rocking backward or twisting side to side; let the leg lift and controlled arm path create the clearance.
  3. Breathe steadily: Exhale as you pass the kettlebell under the leg and keep gentle abdominal tension throughout.
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