To do this "curtsy lunge" exercise is a great for a leg workout. But you should first be completely competent with the lunge and split squat exercises first. This lunge exercises is brought to you by Men's Health.
Stand with your feet shoulder-width apart and place a bar-bell across the back of your shoulders. Keeping your hips facing forward, step back with your right foot and place it to the left of your left leg as you bend your knees, lowering your body. Push up to the starting position and repeat with your left leg bent. That's just one rep.
This exercise should only be attempted by those already competent at squat and single-leg exercises such as the lunge and split squat. It is vital that you maintain balance at all times as any loss of balance could lead to injury.
We recommend starting off without a weight until you master this technique. To prevent yourself from tipping forward, look up, just above eye level and aim to keep your back straight as you execute each rep.