What muscles does the Barbell Curtsy Lunge work?

The Barbell Curtsy Lunge mainly works the glutes and quads.

How many sets and reps of the Barbell Curtsy Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Curtsy Lunge?

45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Barbell Curtsy Lunge

With a bar on the back, cross one leg behind and across, lowering under control.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Quads
Equipment: Barbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Dumbbell Curtsy LungeDumbbell

Alternatives

Other exercises for the glutes, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Curtsy Lunge work?: The Barbell Curtsy Lunge mainly works the glutes and quads.
What equipment do you need for the Barbell Curtsy Lunge?: A barbell.
How many sets and reps of the Barbell Curtsy Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Curtsy Lunge?: 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Barbell Curtsy Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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