Pass Through Kettlebell Lunge
In SetGrip: Kettlebell Lunge (Pass Through)
- Primary muscleGlutes
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCompound · Knee-dominant
- 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
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
- Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
- Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
- 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.
Where it fits in a workout
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 for a complete lower body pair.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without kettlebell
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.