Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Body Bar Curtsy Lunge

IntermediateStrengthTier T3

You stand with a weighted bar across your shoulders. You step one foot back and across behind your stance leg, bend both knees to lower, then return to standing. You repeat on the other side.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing tall with a bar resting across his shoulders, feet shoulder-width apart.

    Step 1 of 4

    Rest a weighted bar across the back of your shoulders, steadying it lightly with both hands, and stand with your feet shoulder-width apart, knees slightly bent, toes angled slightly outward.

  2. The same man, the bar still across his shoulders, one foot now stepped backward and crossed behind his other leg, the ball of that foot planted on the floor.

    Step 2 of 4

    Keeping the bar across your shoulders, step your trailing foot backward, crossing it behind your stance leg, and plant the ball of that foot about two feet behind and slightly to the side.

  3. The same man, now lowered into a deep curtsy-like position, both knees bent and his trailing knee near the floor, the bar still across his shoulders.

    Step 3 of 4

    Bend both knees together, tracking your front knee over your front foot, and lower your trailing knee toward the floor while keeping your torso upright and the bar steady across your shoulders.

  4. A man standing tall with a bar resting across his shoulders, feet shoulder-width apart.

    Step 4 of 4

    Rest a weighted bar across the back of your shoulders, steadying it lightly with both hands, and stand with your feet shoulder-width apart, knees slightly bent, toes angled slightly outward.

Safety Information

Choose a bar light enough to keep the torso upright and forward-facing throughout the lunge. Keep the front knee tracking in line with the front toes throughout the descent and return, rather than letting the front knee drift inward or outward. Stop and return to standing with control if any kind of pain, pinching, or a loss of balance is felt in either knee, hip, ankle, or the low back at any point in the step, the descent, or the return for this specific exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.