Barbell Curtsy Lunge
The barbell curtsy lunge is a cross-behind lunge that targets the gluteus medius and outer glute through a diagonal stepping pattern. With a barbell on your back, step one foot behind and across the other, then drop into a lunge for deep glute engagement.
How to Perform
Place the barbell on your upper back and stand with feet hip-width apart.
Step your right foot behind and to the left of your left foot, crossing behind.
Lower your right knee toward the floor while keeping your torso upright.
Push through the front heel to drive back to the starting position.
Alternate legs or complete all reps on one side before switching.
Common Mistakes to Avoid
Not crossing the back foot far enough behind, reducing the glute medius engagement.
Letting the front knee collapse inward during the descent.
Leaning the torso too far forward, shifting load off the glutes and onto the lower back.
Using too heavy a load before mastering the balance demands of the movement.
Muscle Activation
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