Lunge Pass Through
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Starting position
End position
How to Do Lunge Pass Through
- Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
- 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.
- As you lunge, pass the kettlebell under your front leg to your opposite hand.
- Pressing through the heel of your foot, return to the starting position.
- Repeat the movement for the recommended amount of repetitions, alternating legs.
Muscles Worked
Alternatives to Lunge Pass Through
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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2
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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3
Snatch Pull
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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4
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
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5
Floor Glute-Ham Raise
An intermediate isolation strength exercise that works the hamstrings.
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6
Natural Glute Ham Raise
An intermediate compound strength exercise that works the hamstrings, needing no equipment.
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7
Reverse Hyperextension
An intermediate strength exercise that works the hamstrings, using a machine.
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8
Romanian Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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9
Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
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10
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do lunge pass through work?
Lunge Pass Through primarily works the hamstrings. The calves, glutes and quads assist as secondary muscles.
What equipment do I need for lunge pass through?
Lunge Pass Through uses kettlebell.
Lunge Pass Through: is it suitable for beginners?
Lunge Pass Through is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of lunge pass through?
Dumbbell Clean, Power Clean, Snatch Pull train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my lunge pass through reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lunge pass through can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lunge Pass Through with AI
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