Videos
Instructions
- Stand beside the landmine barbell and grasp the end with both hands at chest level.
- Step one leg behind and across into a curtsy lunge position, lowering your hips under control.
- Push through your front heel to return to standing while simultaneously driving the rear knee upward.
- Repeat all repetitions on one side before switching.
Technical Tips
- Keep your chest upright and core tight throughout the movement.
- Ensure your front knee tracks in line with your toes.
- Drive the rear knee up explosively to engage hip flexors and improve balance.
Breathing Tips
- Inhale as you lower into the curtsy lunge.
- Exhale forcefully as you drive upward and raise the knee.
Medical restrictions
- Knee instability or pain
- Hip joint pathologies
- Lower back injuries affecting flexion or rotation
- Balance disorders or vestibular issues
The landmine curtsy lunge to knee drive is a dynamic lower-body exercise that enhances strength, balance, and coordination. Combining a deep curtsy lunge with an explosive knee drive, this movement targets the glutes, quadriceps, and stabilizing muscles of the hips and core. The use of a landmine adds a unique resistance vector, increasing tension through the movement and reinforcing proper posture. This exercise is highly effective for improving single-leg strength, enhancing lateral hip stability, and developing functional athletic power. It also challenges balance and proprioception, making it ideal for athletes and fitness enthusiasts seeking more than traditional bilateral leg movements. Suitable for intermediate users, it can be scaled with load or tempo variations. The landmine curtsy lunge to knee drive is an excellent addition to strength, functional training, or rehabilitation programs focused on lower-limb control and unilateral power.
What muscles does the landmine curtsy lunge to knee drive work?
The landmine curtsy lunge to knee drive primarily works the glutes and quadriceps while also engaging the hamstrings, adductors, hip stabilizers, and core for balance and coordination.
Is the landmine curtsy lunge to knee drive good for athletes?
Yes, this exercise enhances unilateral strength, explosive power, and dynamic balance, making it highly effective for athletes involved in sports requiring lateral movement and agility.
Can beginners do the landmine curtsy lunge to knee drive?
While best suited for intermediate users, beginners can perform a bodyweight or dumbbell version before progressing to the landmine to build coordination and control.
How do I improve my balance during the knee drive?
Focus on a stable core, keep your gaze forward, and drive through the standing heel to improve balance and stability during the knee lift phase.