Glutes exercise · kettlebell
Kettlebell Lunge Pass Through
The kettlebell lunge pass through is a kettlebell exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, calves
- Equipment
- Kettlebell
- Body part
- Upper legs
How to do the kettlebell lunge pass through
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
- Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
- Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
- Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every kettlebell exercise.
