Barbell Curtsey Lunge
Starting Position:
1. Stand tall with your feet hip-width apart.
2. If using a barbell, place it on your upper back, resting it on your shoulders. Grip it with both hands, keeping your elbows down and tight to your body. If not using a barbell, simply place your hands on your hips or let them hang by your sides.
3. Engage your core muscles and maintain a straight posture with your chest up, shoulders back, and spine neutral.
**Movement 1. Step your right leg back and across your body, bending both knees to lower your body into a lunge position. Your left knee should bend directly over your left ankle while your right knee approaches the ground.
2. Ensure that your back knee is angled toward the floor, keeping your weight in your front heel for stability.
3. Push through your left heel to lift your body back to the starting position, bringing your right leg back to the starting position alongside your left leg.
4. Repeat the movement on the opposite side by stepping your left leg back and across your body, following the same form and technique.
5. Continue alternating legs for the desired number of repetitions.
Tips for Proper Form:
- Keep your torso upright throughout the movement to avoid leaning forward.
- Ensure that your front knee does not extend beyond your toes to prevent strain.
- Focus on balance and control throughout the exercise.
- To increase the challenge, consider adding weight to the barbell or increasing the number of repetitions performed.
Recommended Repetitions: Start with 8-12 repetitions on each side for 2-3 sets. Adjust as needed based on fitness level and comfort.
