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 Walking Lunge, the Forward Lunge and the Lunge With Jump.

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
    Walking LungePlay demonstration

    1. 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
  2. Forward LungePlay demonstration

    2. 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
  3. Lunge With JumpPlay demonstration

    3. 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
  4. Lunge With TwistPlay demonstration

    4. Lunge With Twist

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the glutes.

    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. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. Continue alternating sides 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: abs, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  5. Monster WalkPlay demonstration

    5. Monster Walk

    74% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    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
  6. Walking High Knees LungePlay demonstration

    6. Walking High Knees Lunge

    73% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the heart and lungs rather than the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart.
    2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
    3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
    4. Push off with your right foot and bring your left knee up towards your chest.
    5. Step forward with your left foot and lower your body into a lunge position.
    6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
    7. Repeat 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: your heart and lungs, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  7. Step-up With Knee Raise

    7. Step-up With Knee Raise

    73% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

    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
  8. Crossover Reverse Lunge

    8. Crossover Reverse Lunge

    72% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

    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. Alternate Leg Diagonal Bound

    9. Alternate Leg Diagonal Bound

    71% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other leg.

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

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Lunge Pass Through
  10. Scissors Jump

    10. Scissors Jump

    65% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
    4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

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

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, 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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