Lunge Pass Through

How to do the Lunge Pass Through

1. Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
2. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
3. As you lunge, pass the kettlebell under your front leg to your opposite hand.
4. Pressing through the heel of your foot, return to the starting position.
5. Repeat the movement for the recommended amount of repetitions, alternating legs.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, quads
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Floor Glute-Ham Raise Bodyweight Stiff-Legged Dumbbell Deadlift Dumbbell Power Clean Barbell Snatch Pull Barbell

Easier than the Lunge Pass Through

Same movement pattern, lower entry difficulty — work up from here.

Box Jump (Multiple Response) beginner · Other Equipment Box Skip beginner · Other Equipment Front Box Jump beginner · Other Equipment

Superset the Lunge Pass Through with

Opposing quads work — alternate sets without extra rest.

Front Squats With Two Kettlebells quads Goblet Squat quads Kettlebell Pistol Squat quads One-Arm Overhead Kettlebell Squats quads

Common questions

What muscles does the Lunge Pass Through work?

The Lunge Pass Through primarily works the hamstrings, with the calves, glutes, and quads as secondary movers. Box Jump (Multiple Response), Box Skip, and Front Box Jump train the same muscle, across 9 equipment types.

What equipment do you need for the Lunge Pass Through?

Kettlebells. Without kettlebells, Natural Glute Ham Raise, Dumbbell Clean, and Floor Glute-Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Lunge Pass Through suitable for beginners?

It is rated intermediate. Start with Box Jump (Multiple Response), Box Skip, and Front Box Jump and work up.

Where should the Lunge Pass Through go in a workout?

Early — the Lunge Pass Through is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Front Squats With Two Kettlebells and Goblet Squat later.

Similar exercises

Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Front Box Jump Other Equipment Knee Tuck Jump Bodyweight Prowler Sprint Other Equipment Double Kettlebell Alternating Hang Clean Kettlebell