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Upper Legs · Barbell
Barbell Curtsy Lunges
Barbell Curtsy Lunges is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and adductors assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Adductors · Adductor Magnus
How to do Barbell Curtsy Lunges
- 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.
- 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.
- 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.
Barbell Curtsy Lunges alternatives
More glutes exercises
Barbell Curtsy Lunges FAQ
What muscles does Barbell Curtsy Lunges work?
Barbell Curtsy Lunges mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings and adductors work as secondary muscles.
What equipment do you need for Barbell Curtsy Lunges?
You need a barbell.
How many sets and reps of Barbell Curtsy Lunges should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Curtsy Lunges good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Curtsy Lunges burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Curtsy Lunges?
Other exercises for the glutes include Curtsy Lunges Resistance Band, Plate Curtsy Lunge, 4 Corners Curtsy and Glute Bridge Bodyweight.
For developers
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