Legs · Barbell
Barbell Curtsey Lunge
How to do the barbell curtsey lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with a barbell across your upper back and feet hip-width apart. Step one leg back and across behind the other, like a curtsey, and lower until both knees are bent. Drive through your front heel to return to standing, then alternate sides.
- 1Feel your front glute and outer hip work as you cross and lower
- 2Keep your front heel planted and drive through it to stand
- 3Stay tall through your chest with your core braced under the bar
Common mistakes
- Don't let your front knee cave inward as you lower
- Avoid twisting your hips; keep them square to the front
- Don't let your torso pitch forward over your front leg
Muscles worked
The barbell curtsey lunge mainly works the glutes and quads, with the hamstrings, adductors, lower back, and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackSupport
- CalvesSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Hip FlexorsMinor
Kovo programs the barbell curtsey lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.