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Lunge Pass Through

The Lunge Pass Through primarily targets your Hamstrings, with support from Calves, Glutes, Quadriceps. It requires kettlebell and is best suited to intermediate lifters.

Intermediate level · Equipment: Kettlebell · Compound · Push

Primary muscles: Hamstrings Secondary muscles: Calves, Glutes, Quadriceps

How to perform Lunge Pass Through

  1. Step 1. Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
  2. Step 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. Step 3. As you lunge, pass the kettlebell under your front leg to your opposite hand.
  4. Step 4. Pressing through the heel of your foot, return to the starting position.
  5. Step 5. Repeat the movement for the recommended amount of repetitions, alternating legs.

Frequently asked questions

Which muscles are primarily targeted during the lunge pass through?

The movement focuses on the hamstrings and glutes through a deep range of motion. Passing the weight under the leg increases time under tension for the posterior chain.

What is the correct technique for passing the weight between legs?

Lower into a deep lunge until the front thigh is parallel to the floor. Pass the weight from the inside to the outside under the lead leg while keeping the torso upright.

What are common mistakes to avoid during this exercise?

Avoid rounding the lower back or collapsing the chest to reach the weight under the leg. Maintain a neutral spine and ensure the front knee does not cave inward.

How can a beginner simplify the lunge pass through?

Beginners should practice the movement pattern without any weight to master the balance and depth. Once stable, introduce a light kettlebell or dumbbell to add resistance.

How should I program this movement into my workout routine?

Perform 3 to 4 sets of 10 to 12 repetitions per leg to build muscular endurance and stability. This exercise works well as a dynamic warm-up or a secondary accessory movement.

Sample sets & reps for Lunge Pass Through

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • 90/90 Hamstring — stretch
  • Ball Leg Curl — ball
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band
  • Box Jump (Multiple Response) — box

See all Hamstrings exercises →

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