Barbell curtsy lunges

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Gluteus Maximus, Gluteus Mideus, Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Adductor Magnus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
2. Step your right leg behind and across your left leg, lowering your hips until your left thigh is parallel to the floor, and your right knee nearly touches the floor in a curtsy position.
3. Push through your front heel to return to the starting position. Repeat on the other side by stepping your left leg behind and across your right leg. Continue alternating legs for the desired number of repetitions.

Form tips

• Ensure your front knee tracks over your toes to prevent knee injuries and ensure proper form.
• Lower your body slowly and with control to maximize muscle engagement and prevent injury.
• Keep your chest up and back straight throughout the movement to maintain proper alignment.