Landmine Curtsy Lunge — how to, muscles worked, alternatives

How to do the Landmine Curtsy Lunge

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

Full technique — 7 steps

Stand facing the landmine and hold the sleeve end at chest height with both hands.
Set your feet hip width apart and keep the bar close to your sternum.
Tighten your stomach and shift your weight onto the front leg.
Step the other leg back and across so its knee lowers just behind your front heel.
Lower until the back knee nears the floor, keeping your torso upright and the front foot flat.
Drive through the whole front foot to bring the rear leg back and return to standing.
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

Substitutes by equipment

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

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 45% of bodyweight
Easier Landmine Lateral Lunge Intermediate
This exercise Landmine Curtsy Lunge Intermediate
Harder Barbell Bulgarian Split Squat Intermediate
Harder Barbell Deficit Reverse Lunge Advanced

Too hard for now? Start with the Landmine Lateral Lunge.

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.