Lunge Pass Through
The Lunge Pass Through is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and glutes and quadriceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Lunge Pass Through work?
The Lunge Pass Through primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, Quadriceps, which assist during the movement.
Is the Lunge Pass Through good for beginners?
The Lunge Pass Through is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Lunge Pass Through?
You need kettlebells to perform the Lunge Pass Through. Most commercial gyms will have this available.
Track Your Progress
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