Legs · Kettlebell
Kettlebell Lunge Pass Through
How to do the kettlebell lunge pass through, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step into a forward or reverse lunge holding one kettlebell. At the bottom of the lunge, pass the bell underneath your front thigh from one hand to the other, then stand back up. Alternate the pass with each lunge.
- 1Feel your front quad and glute holding the lunge as you pass the bell
- 2under your leg
- 3Brace your core to stay upright and resist the twist during the hand-off
- 4Keep your weight balanced over your front heel
Common mistakes
- Don't let your torso collapse forward when reaching under your leg
- Avoid letting your front knee cave inward
- Don't rush the pass; control the bell with both hands
Muscles worked
The kettlebell lunge pass through mainly works the quads and glutes, with the lower abs, obliques, hamstrings, forearms, lower back, upper abs, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- AdductorsSupport
- BicepsMinor
- LatsMinor
- Upper TrapsMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the kettlebell lunge pass through for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.