Barbell Curtsey Lunge
Barbell Curtsey Lunge Video Guide
The Barbell Curtsy Lunge is a curtsy lunge variation that targets the glutes (gluteus medius + gluteus maximus), inner thighs, and stabilising muscle groups. Stepping your left leg or right leg diagonally behind shifts tension to the inner and outer thighs, improves hip stability, and challenges the front leg in a deep curtsy lunge position. Starting from a starting position with feet hip width or feet hip width apart, this curtsy lunge variation strengthens the lower body while helping reduce muscle imbalances on one leg. Whether you choose a barbell, a dumbbell curtsy lunge, or even a bodyweight curtsy lunge, the pattern remains a highly effective unilateral lower-body movement.
How to Perform the Barbell Curtsey Lunge
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Stand tall with the barbell resting on your upper back, feet shoulder width in the starting position.
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Step the left foot or right foot foot diagonally behind into a deep curtsy lunge position (this can feel similar to a controlled reverse lunge, but with a crossing path).
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Lower your back knee a few inches from the floor while keeping the front knee over the front heel and your torso upright.
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Push through the front heel to return to the standing position.
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Alternate sides or complete all reps on one leg before switching.
GymNation Tip: Keep your hips square and the bar steady—think down and back, not twisted, and drive hard through the front heel to keep the movement glute-focused and knee-friendly.
Personal Trainer Notes:
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Keep your core muscles engaged throughout the movement.
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Maintain proper form — avoid twisting the hips or collapsing the knee joint.
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Step far enough for full hip extension and gluteus medius activation.
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Move with control; this unilateral exercise works best without rushing.
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Works well in a lower body workout whether loaded or as a bodyweight curtsy lunge warm-up pattern.
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Alternative Glute Exercises
Barbell Lunge
The Barbell Lunge builds strength in the glutes (gluteus maximus), quads, and hamstrings. It’s a key movement for balance, coordination, and full lower-body power.
Kettlebell Split Squat
The Kettlebell Split Squat strengthens the glutes (gluteus maximus), quads, and hamstrings. It’s a stable, beginner-friendly way to develop single-leg strength and balance.
Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat targets the glutes (gluteus maximus), hamstrings, and quads. Elevating the rear foot increases the range of motion and intensity on the working leg.
Dumbbell Single Leg Split Squat
The Dumbbell Single Leg Split Squat strengthens the glutes (gluteus maximus), quads, and hamstrings while enhancing balance and stability. It’s ideal for unilateral strength and correcting imbalances.
Barbell Full Squat
The Barbell Full Squat targets the glutes (gluteus maximus), quads, and hamstrings. It’s a compound lift that builds total lower-body strength and power.
Dumbbell Step-up
The Dumbbell Step-up strengthens the glutes (gluteus maximus), quads, and hamstrings while improving coordination and stability. It’s ideal for functional lower-body strength.
Landmine Rear Lunge
The Landmine Rear Lunge targets the glutes (gluteus maximus) and hamstrings while improving coordination and core stability. The landmine setup adds support for controlled motion.
Dumbbell Rear Lunge
The Dumbbell Rear Lunge targets the glutes (gluteus maximus) and hamstrings, placing less stress on the knees than a forward lunge. It’s great for improving hip stability and strength.
Dumbbell Lunge
The Dumbbell Lunge works the glutes (gluteus maximus), quadriceps, and hamstrings. It’s excellent for building leg strength, balance, and coordination while improving lower-body symmetry.
Barbell Curtsey Lunge FAQs
The barbell curtsy lunge works the gluteus medius, gluteus maximus, inner thighs, outer thighs, quads, and stabilising core muscles. The diagonal step places unique tension on four muscles in the lower body, making this a standout curtsy lunge variation.
Yes — the curtsy lunge improves hip stability, strengthens the front leg, trains the back leg, and reduces muscle imbalances often missed by regular lunges, split squats, or a straight reverse lunge.
Both are effective. Barbell lunges allow more load for adding weight, while a dumbbell curtsy lunge provides easier balance. Choose based on your training level and stability.
Start with feet hip width apart, keep your chest level, stay upright, step the left leg or right leg behind at an angle, keep the front knee tracking the toe line, and control the movement through the front heel.
With proper form, the curtsy lunge strengthens supporting muscles around the knee, hips, and thighs, reducing stress on the knee joint compared to some standard lunges.
