10 Best Kettlebell Lunge Pass Through Alternatives for Glute Strength

The Kettlebell Lunge Pass Through is done standing with a kettlebell. Ranked closest by our scoring: the Weighted Lunge With Swing, the Dumbbell Contralateral Forward Lunge and the Dumbbell Lunge.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell Lunge Pass Through

Kettlebell Lunge Pass ThroughPlay demonstration
Primary muscle
Glutes
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

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

10 substitutes, ranked by how closely each one matches the Kettlebell Lunge Pass Through on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Weighted Lunge With SwingPlay demonstration

    1. Weighted Lunge With Swing

    96% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound

    A straight swap when you want to keep working the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a weight in each hand.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge forward, swing the weights forward and upward, keeping your arms straight.
    4. Push off with your right foot and return to the starting position, swinging the weights back down.
    5. Repeat with your left foot and continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: free weights, the same as the Kettlebell Lunge Pass Through
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  2. Dumbbell Contralateral Forward LungePlay demonstration

    2. Dumbbell Contralateral Forward Lunge

    92% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with your right foot, keeping your back straight and core engaged.
    3. Lower your body by bending both knees until your right thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Alternate legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: free weights, the same as the Kettlebell Lunge Pass Through
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  3. Dumbbell LungePlay demonstration

    3. Dumbbell Lunge

    92% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Keep your back straight and your chest up as you lower your body.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Alternate legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: free weights, the same as the Kettlebell Lunge Pass Through
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  4. Weighted Stretch LungePlay demonstration

    4. Weighted Stretch Lunge

    91% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right foot, keeping your back straight.
    3. Lower your body by bending your knees until your right thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: free weights, the same as the Kettlebell Lunge Pass Through
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  5. Barbell LungePlay demonstration

    5. Barbell Lunge

    90% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
    2. Take a step forward with your right foot, keeping your torso upright.
    3. Lower your body by bending your right knee until your thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg, alternating legs for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: free weights, the same as the Kettlebell Lunge Pass Through
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  6. Walking LungePlay demonstration

    6. Walking Lunge

    89% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  7. Forward LungePlay demonstration

    7. Forward Lunge

    88% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  8. Lunge With JumpPlay demonstration

    8. Lunge With Jump

    86% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  9. Dumbbell Forward Lunge Triceps ExtensionPlay demonstration

    9. Dumbbell Forward Lunge Triceps Extension

    85% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Keep your back straight and your chest up.
    4. Extend your arms straight overhead, keeping your elbows close to your ears.
    5. Lower the dumbbells behind your head by bending your elbows.
    6. Pause for a moment, then straighten your arms to return to the starting position.
    7. Repeat the movement for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: triceps, not glutes
    • Equipment: free weights, the same as the Kettlebell Lunge Pass Through
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  10. Smith Sprint LungePlay demonstration

    10. Smith Sprint Lunge

    85% match
    • Glutes
    • Smith-machine
    • Advanced
    • Compound
    How to perform this exercise
    1. Set up the smith machine with the barbell at hip height.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
    4. Bend your left knee and lower your body into a lunge position, keeping your back straight.
    5. Push through your left heel to return to the starting position.
    6. Repeat on the other side, stepping back with your left foot.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as the Kettlebell Lunge Pass Through
    • Primary muscle: glutes, the same as the Kettlebell Lunge Pass Through
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Kettlebell Lunge Pass Through

Kettlebell Lunge Pass Through FAQ

What muscles does Kettlebell Lunge Pass Through work?

The kettlebell lunge pass through primarily targets the gluteus maximus and the quadriceps, with secondary activation of hamstrings, adductors, and core stabilizers. Biomechanically it combines knee flexion control and hip extension; cue driving through the front heel to emphasize glute recruitment.

What is the best bodyweight alternative to Kettlebell Lunge Pass Through?

A bodyweight Bulgarian split squat is an effective alternative: place your rear foot on a bench, descend until the front thigh is near parallel, and press up through the front heel to load the glute. That unilateral position maintains single-leg stability and replicates hip extension demand without equipment.

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