Curtsy Lunge (Barbell)

A unilateral leg exercise where one leg steps back and across the body in a diagonal curtsy motion while holding a barbell.

Instructions

1. Stand upright holding a barbell across your shoulders with feet hip-width apart.
2. Step one leg back and diagonally across your body, lowering your hips.
3. Bend both knees to lower your body while keeping your torso upright.
4. Push through your front heel to return to the standing position.
5. Complete all reps on one side before switching legs.

Tips

• Keep your chest up and core engaged throughout the movement
• The curtsy motion targets the outer glutes and adductors uniquely
• Start with light weight to master the movement pattern
• The back knee should track behind your body, not inward
• Maintain a neutral spine without leaning forward
• Control the descent to maximize muscle engagement