Lunge Pass Through
How to do the Lunge Pass Through with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes, Quads
Kettlebells
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.
Log it, see it on your body.
Every Lunge Pass Through set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Lunge Pass Through fits
The Lunge Pass Through shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Lunge Pass Through: common questions
What muscles does the Lunge Pass Through work?
The Lunge Pass Through primarily works the Hamstrings. It also recruits the Calves, Glutes and Quads as supporting muscles.
Is the Lunge Pass Through suitable for beginners?
The Lunge Pass Through is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Lunge Pass Through?
To do the Lunge Pass Through you'll need one or more kettlebells.
Is the Lunge Pass Through a compound or isolation exercise?
The Lunge Pass Through is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Lunge Pass Through with correct form?
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Lunge Pass Through sets, free.
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