Barbell Curtsey Lunge

Barbell Curtsey Lunge


This exercise involves holding a barbell on your shoulders and stepping one foot behind the other in a diagonal motion, bending both knees to lower your body. It primarily targets the glutes, quads, and hamstrings.

Muscle Group

Equipment Required

Barbell Curtsey Lunge Instructions

  1. Start by standing with your feet hip-width apart and your core engaged.
  2. Hold a barbell with both hands, resting it on your shoulders behind your neck.
  3. Step your left foot diagonally behind your right foot, crossing your left leg behind your right.
  4. Bend both knees and lower your body down towards the ground, keeping your back straight and your chest lifted.
  5. Pause for a moment at the bottom of the lunge, then push through your right foot to return to standing.
  6. Repeat the movement on the other side, stepping your right foot diagonally behind your left foot.
  7. Continue alternating sides for the desired number of reps or time.

Barbell Curtsey Lunge Form & Visual

Barbell Curtsey Lunge

Barbell Curtsey Lunge Benefits

  • Targets multiple muscle groups including glutes, quads, hamstrings, and calves
  • Improves balance and stability
  • Increases lower body strength and power
  • Can be modified for different fitness levels by adjusting weight or depth of lunge
  • Helps to prevent injury by strengthening muscles and improving range of motion

Barbell Curtsey Lunge Muscles Worked

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Core

Barbell Curtsey Lunge Variations & Alternatives