Pass Through Kettlebell Lunge

In SetGrip: Kettlebell Lunge (Pass Through)

Secondary muscles
Quads, Hamstrings, Calves
Body part
Upper Legs
Position
Standing
Laterality
Bilateral (both sides together)
Category
Strength

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Handing the kettlebell under your front thigh mid-rep shifts the load from hand to hand exactly when the bottom position is least stable, and that coordination challenge is the point. Choose a light bell and a deliberate tempo, treating it as a warm-up or conditioning piece rather than a strength lift.

How to do the Pass Through Kettlebell Lunge

  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.

Tip: Keep most of the weight in the front foot and think of pushing the floor away rather than standing up.

Muscles worked

Primary

Glutes · Legs

The glute of the front leg extends the hip, and leaning the torso forward slightly with a longer stride shifts more work onto it.

Secondary

  • Quads — The front quad controls the descent and drives you back up, and it takes an especially heavy load on split squats where the stance is fixed.
  • Hamstrings — The hamstrings of the front leg assist the glutes in hip extension and control the knee on the way down.
  • Calves

Common mistakes

  • Front knee caving inward — the knee should track over the second toe; if it drops in, widen the stance slightly and push the knee out.
  • Stepping too short — a short stride pushes the knee far past the toes and shifts everything onto the quad and knee; lengthen the step so the shin stays fairly upright.
  • Leaning forward and rounding — keep the torso tall and the chest up, and let the back knee drop straight down rather than reaching forward.
  • Pushing off the back foot — drive back up through the front heel; the back leg is just there for balance.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Lunges and split squats go after squats or deadlifts as the main single leg movement, or first on a lighter day. Superset them with a Romanian deadlift using the same dumbbells for a complete lower body pair.

Variations and alternatives

Similar exercises

Without kettlebell

Easier and harder

Frequently asked questions

What muscles does the Pass Through Kettlebell Lunge work?

The Pass Through Kettlebell Lunge primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.

Is the Pass Through Kettlebell Lunge good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Pass Through Kettlebell Lunge with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Pass Through Kettlebell Lunge?

If you cannot do the Pass Through Kettlebell Lunge, try the Walking Lunge, the Forward Lunge or the Barbell Forward Lunge. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Pass Through Kettlebell Lunge, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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