How to do the Landmine Curtsy Lunge
Primary: Glutes · also works Quads, Hamstrings, Adductors, Calves, Lower Back.
The Landmine Curtsy Lunge is a dynamic lower body exercise that primarily targets the glutes while also engaging the quads, hamstrings, adductors, calves, and lower back. The exercise involves holding a landmine bar and performing a curtsy lunge, which adds an element of balance and coordination, making it a functional movement. This exercise is suitable for intermediate lifters looking to enhance their lower body strength and improve unilateral leg power.
Step by step
- 1
Secure one end of the barbell in a landmine attachment.
- 2
Stand with your feet shoulder-width apart, holding the free end of the barbell at chest height with both hands.
- 3
Step your right leg behind and across your left leg, lowering your hips into a curtsy lunge.
- 4
Push through the front heel to return to the starting position.
- 5
Repeat on the other side.
Coaching cues
- Maintain an upright torso to avoid putting pressure on your lower back.
- Keep your core engaged throughout the movement for better stability.
- Focus on slow and controlled movements to enhance muscle engagement and balance.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Landmine Curtsy Lunge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Landmine Curtsy Lunge work?
Primary: Glutes. Secondary: Glutes, Quads, Hamstrings, Adductors, Calves, Lower Back
How many sets and reps of Landmine Curtsy Lunge should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Landmine Curtsy Lunge?
Same movement pattern, different equipment: Dumbbell Reverse Lunge, Forward Lunge, Lateral Lunge, Reverse Lunge, Split Squat, Step-Up.
Is the Landmine Curtsy Lunge good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.