Curtsey Squat
Curtsey Squat Exercise Description
The Curtsy Squat (also called a curtsy lunge) is a lower‑body variation that emphasizes the gluteus maximus and quadriceps of the lead leg while strongly engaging the gluteus medius and other lateral hip stabilizers. Crossing the rear leg behind creates a diagonal load, challenging frontal‑plane control and hip‑knee alignment. Adductors assist with control, and the hamstrings and calves contribute to balance and deceleration. The front foot bears most of the load; the back foot acts mainly for support. Performed with a neutral spine, steady tempo, and controlled knee tracking over the mid‑foot, it’s an efficient way to train single‑leg strength and multiplanar stability using only body weight. Adjust step width and depth so the pelvis stays facing forward and you can move through a comfortable, pain‑free range.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Soleus, Tensor Fasciae Latae, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Curtsey Squat Exercise
‘- Stand tall, feet hip‑width, toes forward; raise arms for balance.
– Brace your core; stack ribs over pelvis to maintain a neutral spine.
– Shift weight to your left foot; keep a tripod foot contact.
– Step your right foot back and across behind the left without twisting the pelvis.
– Keep the left foot flat; track the left knee over the second/third toe.
– Lower by bending both knees, sitting hips diagonally back and down.
– Descend to a depth you can control while keeping the front heel down.
– Keep shoulders level and hips square; avoid letting the front knee cave inward.
– Press through the whole left foot to stand; finish with the left glute driving hip extension.
– Return the right foot to start under control.
– Repeat on the other side, alternating legs.
– Breathe steadily—inhale on the way down, exhale as you stand.
Curtsey Squat Tips
‘- Stand tall with feet hip-width and toes forward before each rep to set a stable base.
– Brace your core and stack your ribs over your pelvis to maintain a neutral spine throughout the movement.
– Keep most of your weight on the front leg, maintaining a tripod foot contact and keeping the front heel down.
– Step the rear foot back and across behind without twisting your pelvis so the hips stay facing forward.
– As you lower, bend both knees and sit your hips diagonally back and down while keeping your shoulders level.
– Track the front knee over the second/third toe and mid-foot, avoiding any inward collapse.
– Adjust your step width and depth so your pelvis stays facing forward and you move through a comfortable, pain-free range.
– Press through the whole front foot to stand, finishing the movement by driving hip extension with the front glute.
– Use a steady tempo, controlling both the descent and the return to standing.
– Breathe steadily—inhaling on the way down and exhaling as you stand up.
Curtsey Squat Beginner Introduction
The Curtsy Squat is a bodyweight, lower‑body movement that builds strength and control on one leg at a time. In this variation, a person stands upright on a working leg while the other leg steps back and diagonally across, creating a crossed‑behind position. This angled stance places most of the effort on the front leg, with the back leg acting more as a assister for balance. As both knees bend and the hips move slightly back and down, the front glutes and thighs work hard, while the outer hips, inner thighs, hamstrings, and calves help guide and slow the movement.
Because the legs are crossed, the body has to manage force from the side as well as from above, which challenges balance and sideways stability around the hips and knees. An easy, controlled rhythm and an upright, natural posture highlight precision rather than speed. The front knee moves in line with the middle of the foot, and the hips stay directed forward, supporting clean alignment. Step length and how far across the back leg travels can vary so the motion remains smooth and comfortable, with relaxed, steady breathing matching the rise and fall.