Lunge Pass Through

Lunge Pass Through is a coordinated resistance - lunge with hand transfer exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Gluteus medius, Hamstrings, Forearms, Obliques
Exercise type: Coordinated resistance - lunge with hand transfer

Exercise technique

Start
Hold the bell in your right hand.
Forward step
Lunge forward with the left foot.
Bottom balance
Plant the front foot and bring the rear knee near the floor.
Hand path
Pass the bell beneath the front thigh.
Transfer
Release the right hand only after the left fully grips the handle.
Push back
Push through the front foot to return to the start.
Other side
Step forward with the right leg next and reverse the transfer.

Key technique points

Change hands in a stable bottom position.
Do not hit the knee with the bell.
Establish the new grip before releasing.
Do not lean sideways to create space.
Choose enough step width for the pass.
Do not turn the movement into a fast throw.

Common mistakes

Early release

The handle may leave both hands.

Hitting the knee

The weight path intersects the leg.

Turning the torso

Lunge balance shifts into rotation.

Narrow step

Insufficient room remains for the transfer.

Transferring in the air

The load changes hands before support is established.

Jumping backward

The return becomes uncontrolled with the one-hand load.

Frequently asked questions