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  • Barbell Curtsy Deficit Lunge

    Stand on a platform, barbell on your back, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Curtsy Deficit Lunge

    Stand on a platform, dumbbells in both hands, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Front Rack Curtsy Deficit Lunge

    Stand on a platform, dumbbells in front rack, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Front Rack Stability Ball Wall Squat

    Place a stability ball against a wall at about hip height.
    Hold two dumbbells in front rack position.
    Break at the hips and knees until you hit parallel or just below, then squat back up.
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