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Exercises › Hamstrings › Lunge Pass Through

Lunge Pass Through

Lunge Pass Through is an intermediate compound kettlebell exercise that mainly works your hamstrings, with help from your calves, glutes and quads.

💪 Hamstrings🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Lunge Pass Through: starting position
Starting position
Lunge Pass Through: end position
End position

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

Primary: HamstringsSecondary: CalvesSecondary: GlutesSecondary: Quads

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Lunge Pass Through alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateDumbbell CleanDumbbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the lunge pass through work?

It mainly works your hamstrings; your calves, glutes and quads assist.

How many sets and reps of lunge pass through should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the lunge pass through good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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