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Exercise 0536 · REF WKMQzCD

Kettlebell Lunge Pass Through exercise animation

Kettlebell Lunge Pass Through

Category
Upper Legs
Equipment
Kettlebell
Target
Glutes

The lunge pass-through adds a kettlebell handoff under the front leg, which forces the core and hips to stabilize against rotation while the legs do the actual lunging work. It's less about load and more about coordination — the bell moving under your knee exposes any wobble in your lunge that a static version would hide. Good as a warm-up movement before heavier leg work.

How to Do the Kettlebell Lunge Pass Through

  1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  2. Take a step forward with your right foot, lowering your body into a lunge position.
  3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
  4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
  5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
  6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

Muscles Worked

The Kettlebell Lunge Pass Through primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have kettlebell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Kettlebell Lunge Pass Through work?
The Kettlebell Lunge Pass Through primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Kettlebell Lunge Pass Through?
The Kettlebell Lunge Pass Through is done with a kettlebell.
What's a good alternative to the Kettlebell Lunge Pass Through?
If you don't have access to a kettlebell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.