How to do the Kettlebell Lunge Pass Through
Kettlebell Lunge Pass Through is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Kettlebell Lunge Pass Through demonstration · © GymiaFit
Kettlebell Lunge Pass Through at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Lunge Pass Through step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- 2Take a step forward with your right foot, lowering your body into a lunge position.
- 3As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
- 4Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
- 5Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
- 6Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.
Kettlebell Lunge Pass Through — questions
What muscles does the Kettlebell Lunge Pass Through work?
The Kettlebell Lunge Pass Through primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Kettlebell Lunge Pass Through?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Lunge Pass Through suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Lunge Pass Through?
Kettlebell Front Squat, Kettlebell Goblet Squat, Kettlebell Swing train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Lunge Pass Through demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.