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Comparable substituteAlternating Dumbbell Deficit Curtsy Lunge
Comparable substituteAssisted Cossack Squat
Comparable substituteMedicine Ball Split Squat
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Comparable substituteAlternating Safety Bar Reverse Lunge
Comparable substituteDumbbell Front Foot Elevated Curtsy LungeOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Position the bar securely across your upper back, brace your trunk, and stand with your feet about hip-width apart.
- 02Step one foot backward and diagonally behind the standing leg while keeping your pelvis facing forward.
- 03Bend both knees to descend, maintaining most of your pressure through the whole front foot.
- 04Stop before the front knee loses alignment or either hip or knee becomes uncomfortable.
- 05Drive through the front foot to return to standing, then repeat on the programmed side.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteAlternating Dumbbell Deficit Curtsy LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteDumbbell Front Foot Elevated Curtsy LungeUse this exercise in a plan