Barbell Curtsy Lunge
Barbell-loaded lunge variation stepping one leg diagonally behind the other, targeting glutes, quads, and inner thighs to build lower body strength, balance, and muscle definition.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, Abs, Obliques, Lower Back, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
6/10Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Load barbell in squat rack at shoulder height. Position across upper back with feet hip-width apart, core engaged, chest up.
- Step one foot diagonally behind and across the front leg.
- Bend both knees to lower hips until front thigh is parallel to floor and back knee hovers above ground.
- Keep front knee aligned over toes.
- Drive through front heel to extend knees and hips, returning to start.
- Bring trailing leg forward to meet front foot.
- Alternate legs or complete reps on one side.
Coaching Tips
Form Cues
- Torso upright
- Knees track toes
- Drive through heel
- Core tight
- Cross slightly past midline
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-2
Range of Motion
Lower until front thigh is parallel to floor, back knee 1-2 inches from ground; full hip and knee extension at top.
Safety
Safety Notes
- Maintain neutral spine
- Avoid knee valgus
- Start with light weight
- Listen for knee pain
- Engage core for stability
Spotting
Spot at hips or use rack safeties for heavy sets; assist on descent if form breaks.
Common Mistakes
- Knee caving inward
- Overcrossing trailing foot
- Arching back
- Using momentum
- Leaning forward
When to Avoid
- Acute knee pain
- Hip instability
- Lower back injury
Flexibility Needed
- Adequate hip flexion and abduction
- Ankle dorsiflexion for depth
Build Up First
- Proficiency in basic lunge
- Hip hinge control
- Balance in unilateral stance
Also known as
Barbell Reverse Crossover Lunge, Barbell Cross-Behind Lunge
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