How to do a Barbell Curtsy Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Barbell Curtsy Lunge
Target muscles worked
Instructions for Proper Form
This lunge variation targets the glutes and thighs from unique angles, emphasizing the gluteus medius and promoting hip stability. The barbell adds a strength component to the movement, making it ideal for developing lower body power and muscle definition, as well as improving balance and coordination.
- Stand upright with your feet hip width apart and a barbell resting on the base of your neck.
- Step your right foot backward and behind your left leg before bending both knees to descend into a lunge until your right knee touches the floor.
- Push off your right foot to return to the starting position before repeating with the opposite side.
Weight & 1 Rep Max Calculator
Average Barbell Curtsy Lunge standards by male, female, weight, age and height
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- beginner8reps25lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
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Alternatives & Variations to Barbell Curtsy Lunge
1. Dumbbell Curtsy Lunge
38.3 mSCORESWAPPED 152 TIMESTargets the gluteus medius and thighs with a focus on stability and coordination. The curtsy motion offers a unique challenge to hip stability and strength, making it an effective choice for building lower body strength and improving balance.
2. Barbell Lunge
95.7 mSCORESWAPPED 148 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
3. Leg Extension
99.4 mSCORESWAPPED 65 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Curtsy Lunge
31.1 mSCORESWAPPED 63 TIMESCurtsy Lunge is a variation on the more standard Lunge. Similar to other lunge variations, this compound exercise primarily targets the quadriceps. By stepping one leg behind and across the other, this exercise also heavily recruits the glutes and inner thighs, helping to build stability and balance. It’s a great way to add variety to your lower body workouts while addressing different muscle groups.
- Intermediate
- Quads
5. Bulgarian Split Squat
91.2 mSCORESWAPPED 44 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
6. Dumbbell Lunge
97.6 mSCORESWAPPED 39 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
7. Back Squat
99.3 mSCORESWAPPED 39 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
8. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 31 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
9. Leg Press
99.7 mSCORESWAPPED 30 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
10. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 28 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.