Lunge Pass Through

An intermediate strength exercise for the hamstrings, calves, glutes and quads, done with a kettlebell.

Movement guide

Lunge Pass Through

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusHamstrings · Calves · Glutes · Quads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cable pull-through demonstrated on the 3D figure

3D demoCable pull-throughBeginner · A cable machine

Similar move, beginner grade.

This move

Lunge Pass ThroughIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Barbell walking lunge demonstrated on the 3D figure

3D demoBarbell walking lungeAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
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.
As you lunge, pass the kettlebell under your front leg to your opposite hand.
Pressing through the heel of your foot, return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves, Glutes, Quads.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Band Good Morning (Pull Through) demonstrated on the 3D figure

3D demoBand Good Morning (Pull Through)Beginner · A band

Barbell lunge demonstrated on the 3D figure

3D demoBarbell lungeIntermediate · A barbell

Deficit reverse lunge (from a platform) demonstrated on the 3D figure

3D demoDeficit reverse lunge (from a platform)Advanced · A barbell + A step

Dumbbell lunge demonstrated on the 3D figure

3D demoDumbbell lungeIntermediate · A dumbbell

Dumbbell reverse lunge demonstrated on the 3D figure

3D demoDumbbell reverse lungeIntermediate · A dumbbell

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

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Questions people ask

What muscles does the Lunge Pass Through work?

Mainly the hamstrings, with help from the calves, glutes and quads.

What equipment do I need for the Lunge Pass Through?

A kettlebell.

Is the Lunge Pass Through good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cable pull-through.

What is an easier alternative to the Lunge Pass Through?

Try the Cable pull-through. It works similar muscles at a lower grade.

How do I make the Lunge Pass Through harder?

Progress to the Barbell walking lunge, or add load, range or slower lowering once your form is solid.