5 Best Kettlebell Lunge Pass Through Alternatives for Glute Strength

The Kettlebell Lunge Pass Through is done standing with a kettlebell.

If you can’t do the Kettlebell Lunge Pass Through, use unilateral and hip-dominant moves that still target the glute max and upper legs: Bulgarian split squat, reverse lunge, step-up, single-leg RDL, and hip thrust. Cue: keep your torso upright, drive through the front heel to load the glutes, and maintain a neutral spine to protect joints.

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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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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