Barbell Curtsy Lunge
- Place the barbell on your back
- Step your foot back and around while simultaneously bringing the weight down.
- Return to start and repeat on other leg.
| Grips |
Overhand |
| Mechanic |
Compound |
| Force |
Push |
| Difficulty |
Intermediate |
Barbell Curtsy Lunge: A Comprehensive Guide
Setup
- Select a barbell and adjust the weight to a suitable level for your fitness level
- Stand with your feet hip-width apart and your hands gripping the barbell, palms facing forward
- Keep your back straight and your shoulders relaxed
- Engage your core muscles to maintain balance and stability
How to Perform
- Step your right foot diagonally behind you to the left, crossing it behind your left foot
- Bend your left knee to lower your hips down towards the ground, keeping your right knee close to the ground
- Return to the starting position by pushing through your left heel to stand up
- Repeat the lunge on the other side by crossing your left foot behind your right foot
- Perform the desired number of reps on each side
Technique
- Maintain a straight back and keep your core engaged throughout the movement
- Ensure your front knee does not extend past your ankle as you lower your body
- Keep your weight distributed evenly between both feet
- Focus on maintaining balance and control as you perform each rep
Things to Avoid
- Avoid arching your back or hunching forward as you lower your body
- Do not let your front knee extend too far past your ankle, as this can place unnecessary stress on your knee joint
- Avoid rounding your shoulders or neck, and keep your gaze forward
- Do not use momentum or swing the barbell to complete the movement
