10 Best Lunge Pass Through Alternatives for Hamstring Strength

Ranked Lunge Pass Through Alternatives

10 substitutes, ranked by how closely each one matches the 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. Play demonstration

   1. Dumbbell Forward Lunge Triceps Extension

   84% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the hamstrings.

   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 Lunge Pass Through
   • Primary muscle: triceps, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
2. 

   2. Dumbbell Lunges

   84% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the hamstrings.

   How to perform this exercise

   1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
   2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
   3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
   4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

   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 Lunge Pass Through
   • Primary muscle: quads, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
3. 

   3. Barbell Walking Lunge

   81% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   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 Lunge Pass Through
   • Primary muscle: quads, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
4. Play demonstration

   4. Weighted Lunge With Swing

   80% match

   • Glutes
   • Weighted
   • Intermediate
   • Compound

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

   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 Lunge Pass Through
   • Primary muscle: glutes, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
5. Play demonstration

   5. Dumbbell Contralateral Forward Lunge

   77% 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, 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 Lunge Pass Through
   • Primary muscle: glutes, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
6. Play demonstration

   6. Dumbbell Lunge

   77% 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 Lunge Pass Through
   • Primary muscle: glutes, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
7. Play demonstration

   7. Weighted Stretch Lunge

   77% 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 Lunge Pass Through
   • Primary muscle: glutes, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
8. Play demonstration

   8. Barbell Lunge

   76% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   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 Lunge Pass Through
   • Primary muscle: glutes, not hamstrings
   • Equipment: free weights, the same as the Lunge Pass Through
   • Body position: standing, the same as the Lunge Pass Through
9. 

   9. Bodyweight Walking Lunge

   75% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and your hands on your hips.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   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 Lunge Pass Through
   • Primary muscle: quads, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Lunge Pass Through
10. 

    10. Lunge Sprint

    74% match

    • Quadriceps
    • Machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
    2. Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
    3. At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.
    4. Repeat for the recommended amount 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 Lunge Pass Through
    • Primary muscle: quadriceps, not hamstrings
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Lunge Pass Through