Exercise guide
Barbell Curtsey Lunge
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Barbell Curtsey Lunge targets the gluteus medius and maximus by adding a lateral component to the lunge, enhancing hip stability and lower body power. This compound movement effectively engages the quadriceps and hamstrings while challenging balance and coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a barbell across your upper traps and grip the bar firmly with hands just wider than shoulder-width.
- Stand with your feet hip-width apart, shoulders back, and core braced.
- Unrack the bar and take a small step back to ensure you have enough space for the lateral movement.
How to do it
- Inhale as you shift your weight onto your lead leg and step your trailing leg back and diagonally across behind you.
- Lower your hips until your front thigh is nearly parallel to the floor, keeping your front knee aligned over your mid-foot.
- Exhale as you drive through the heel of your front foot to return to the starting standing position.
- Alternate sides by stepping back with the opposite leg, maintaining a controlled tempo throughout the set.
Form checklist
- Keep your chest lifted and torso as upright as possible to avoid leaning too far forward.
- Ensure the front knee tracks over the toes and does not cave inward during the descent.
- Keep your hips facing forward as much as possible to maintain tension on the glutes.
- Maintain a neutral spine and keep your core tight to stabilize the barbell.
Pro tips
- Focus on the mind-muscle connection by 'pushing the floor away' with your front heel to maximize glute recruitment.
- Slow down the eccentric phase (the way down) to 3 seconds to improve hip stability and increase time under tension.
Make it harder
- Perform the exercise from a deficit by standing on a small weight plate or platform with your front foot to increase the range of motion.
- Incorporate a 2-second pause at the bottom of each repetition to eliminate momentum and increase difficulty.
Frequently asked
- What muscles does the barbell curtsey lunge work?
- The barbell curtsey lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the barbell curtsey lunge?
- The barbell curtsey lunge uses barbell and weight plate.
- Is the barbell curtsey lunge good for beginners?
- The barbell curtsey lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps