Barbell Curtsy Lunge

  1. Place the barbell on your back
  2. Step your foot back and around while simultaneously bringing the weight down.
  3. Return to start and repeat on other leg.
Grips Overhand
Mechanic Compound
Force Push
Difficulty Intermediate

Barbell Curtsy Lunge: A Comprehensive Guide


  • 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


  • 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