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All exercises

Kettlebell lunge pass through

Intermediate

Kettlebell lunge pass through is a compound kettlebell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Kettlebell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  2. 2Take a step forward with your right foot, lowering your body into a lunge position.
  3. 3As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
  4. 4Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
  5. 5Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
  6. 6Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

What to do instead

  • Walking lungeBodyweight
  • Forward lungeBodyweight
  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell
  • Barbell lateral lungeBarbell
  • Kettlebell front squatKettlebell

Easier variations

  • Forward lungeBodyweight
  • Walking lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
Logged today · 2 min restKettlebell lunge pass through

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