# Landmine Curtsy Lunge

A curtsy lunge loaded with the free end of a floor-anchored barbell held at the chest. The rear leg steps back and across behind the front leg, which trains the quads and glutes of the front leg with extra demand on the outer hip.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-goblet-curtsy-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-curtsy-lunge/

## Muscles worked

- Glutes: 8/10
- Quads: 8/10
- Hip adductors: 5/10
- Hip abductors: 5/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Landmine Curtsy Lunge

1. Hold the bar end at chest height with both hands.
2. Step one leg back and across behind the front leg.
3. Lower until the back knee nears the floor.
4. Push through the front foot to stand, then switch sides after all reps.

### Full technique — 7 steps

1. Stand facing the landmine and hold the sleeve end at chest height with both hands.
2. Set your feet hip width apart and keep the bar close to your sternum.
3. Tighten your stomach and shift your weight onto the front leg.
4. Step the other leg back and across so its knee lowers just behind your front heel.
5. Lower until the back knee nears the floor, keeping your torso upright and the front foot flat.
6. Drive through the whole front foot to bring the rear leg back and return to standing.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Front heel lifting off floor
- Collapsing the front knee inward
- Letting the bar drift forward
- Pushing mostly off the rear leg
- Twisting the hips toward the rear leg

## Form cues

- Keep bar close
- Front foot stays planted
- Push through front leg
- Stay tall through torso
- Keep hips square

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Curtsy Lunge](https://seto.fit/exercises/resistance-band-curtsy-lunge/), [Resistance Band Bulgarian Split Squat](https://seto.fit/exercises/resistance-band-bulgarian-split-squat/)
- **Dumbbells**: [Dumbbell Front Rack Curtsy Lunge](https://seto.fit/exercises/dumbbell-front-rack-curtsy-lunge/), [Goblet Curtsy Lunge](https://seto.fit/exercises/goblet-curtsy-lunge/)
- **No equipment**: [Curtsy Squat](https://seto.fit/exercises/curtsy-squat/), [Sliding Curtsy Lunge](https://seto.fit/exercises/sliding-curtsy-lunge/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- Easier: [Landmine Lateral Lunge](https://seto.fit/exercises/landmine-lateral-lunge/) — Intermediate
- **This exercise: Landmine Curtsy Lunge — Intermediate**
- Harder: [Barbell Bulgarian Split Squat](https://seto.fit/exercises/barbell-bulgarian-split-squat/) — Intermediate
- Harder: [Barbell Deficit Reverse Lunge](https://seto.fit/exercises/barbell-deficit-reverse-lunge/) — Advanced

## Quick answers

### What muscles does the Landmine Curtsy Lunge work?

Primary: Glutes 8/10, Quads 8/10. Also works: Hip adductors 5/10, Hip abductors 5/10, Hamstrings 4/10, Calves 3/10.

### When should I do the Landmine Curtsy Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 12 min with rest.

### How many sets and reps of the Landmine Curtsy Lunge?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Landmine Curtsy Lunge?

Resistance bands: Resistance Band Curtsy Lunge, Resistance Band Bulgarian Split Squat. Dumbbells: Dumbbell Front Rack Curtsy Lunge, Goblet Curtsy Lunge. No equipment: Curtsy Squat, Sliding Curtsy Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.

### What is an easier version of the Landmine Curtsy Lunge?

Landmine Lateral Lunge (Intermediate), Archer Reverse Lunge (45% of bodyweight).

### What is a harder version of the Landmine Curtsy Lunge?

Barbell Bulgarian Split Squat (Intermediate), Barbell Deficit Reverse Lunge (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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