Landmine Curtsy Lunge: Video Tutorial & Exercise Guide
| Workout | Landmine Curtsy Lunge |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Hamstrings, Quads |
| Equipment Required | Barbell |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Landmine Curtsy Lunge: Video Tutorial & Exercise Guide
Secondary Muscles Group
Landmine Curtsy Lunge: Step-by-Step Guide
- Step 1: Stand tall with your feet shoulder-width apart and the landmine barbell anchored securely in front of you. Hold the end of the barbell with both hands at chest level.
- Step 2: Step your right foot behind and to the left of your left leg in a diagonal motion, as if performing a "curtsy." Keep your chest up and your core engaged.
- Step 3: Lower into a lunge position, bending both knees until your left thigh is parallel to the floor. Keep the weight in your front heel.
- Step 4: Push through your front foot to return to the starting position. Make sure to drive with your glutes and maintain stability in your core.
- Step 5: Repeat the movement on the opposite side by stepping your left foot behind your right leg and performing the lunge.
- Step 6: Continue alternating legs for the desired number of repetitions, focusing on balance and control throughout.
Landmine Curtsy Lunge: Overview
The Landmine Curtsy Lunge is an excellent exercise that targets the glutes, quads, and inner thighs while also working on your balance and coordination. Using a landmine attachment adds resistance and stability, making this a great move for building lower body strength and improving muscle definition. It’s especially useful for people who want to shape and strengthen their glutes from different angles.
Landmine Curtsy Lunge: Benefits
This lunge variation is perfect for building strength in your glutes and thighs while improving balance and coordination. The diagonal movement pattern engages your muscles in a unique way, making it an effective addition to your lower body workout. It’s also great for increasing hip stability and preventing injury, as it strengthens supporting muscles around the joints.
Landmine Curtsy Lunge: Pro Tips & Advanced Techniques
To maximize the effectiveness of this exercise, focus on controlled movements and proper form. Keep your core engaged and your chest lifted throughout the entire movement. If you're ready to take it to the next level, try adding a pause at the bottom of each lunge to increase time under tension and really feel the burn in your glutes. As you become more advanced, you can increase the weight or add a resistance band around your legs for extra challenge.
Landmine Curtsy Lunge: Progression Plan
Beginner
Intermediate
Advanced
Landmine Curtsy Lunge: Frequently Asked Questions (FAQs)
What muscles does the Landmine Curtsy Lunge target?
+This exercise primarily targets the glutes and quads, but it also engages the inner thighs and core for stability.
How is the Landmine Curtsy Lunge different from a regular lunge?
+The curtsy lunge adds a diagonal movement, which helps activate different areas of the glutes and inner thighs compared to a traditional lunge.
How can I maintain balance during the Landmine Curtsy Lunge?
+Engage your core and take your time with each rep. Start with lighter weight and focus on controlled, slow movements to help improve your balance.
How often should I include Landmine Curtsy Lunges in my workout routine?
+You can include this exercise 1-2 times per week as part of your lower body or glute-focused workouts for balanced strength development.
What are common mistakes to avoid?
+Avoid leaning too far forward or letting your knees collapse inward during the movement. Keep your chest up and focus on driving through your front heel for proper form.
