Exercise guide · Intermediate · Compound

Kettlebell Lunge Pass Through: How to Do It & Muscles Worked

The kettlebell lunge pass through is a dynamic lower body exercise that combines a traditional lunge with a kettlebell hand-off beneath the front thigh, challenging balance, coordination, and strength.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell lunge pass through
Front view: muscles worked by the kettlebell lunge pass through. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the kettlebell lunge pass through. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the kettlebell lunge pass through

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

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell lunge pass through by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Lunge Pass Through alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.