Barbell Curtsey Lunge
Description
The barbell curtsey lunge places a barbell across the back and steps the back leg behind and across the front leg in a curtsey pattern. The crossover position shifts emphasis to the gluteus medius and adductors of the front leg while adding barbell loading.
Muscle Group
Equipment Required
Barbell Curtsey Lunge Instructions
- Set a barbell across your upper traps. Unrack and step back.
- Stand with feet hip-width apart.
- Step your right foot back and across behind your left leg (like a curtsey).
- Lower your right knee toward the floor by bending both knees.
- Drive through your front (left) foot to return to standing.
- Alternate legs or complete all reps on one side.
- The cross-behind position targets the upper glute.
- Use moderate weight — the position is unstable.
Barbell Curtsey Lunge Form & Visual
Barbell Curtsey Lunge Benefits
- Targets the gluteus medius for upper glute development
- Loads the adductors through the crossover pattern
- Barbell allows heavier loading than dumbbells
- Builds the upper glute shelf
- Different stimulus from standard lunges
- Develops hip control
Barbell Curtsey Lunge Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Adductors
- Hamstrings
- Core (stabilizer)
Barbell Curtsey Lunge Variations & Alternatives
- Dumbbell Curtsey Lunge
- Barbell Lunge (standard)
- Barbell Rear Lunge
- Goblet Curtsey Lunge
- Smith Curtsey Lunge
