Curtsey Squat

Curtsey Squat Exercise Description

The Curtsey Squat is a bodyweight lower-body variation that blends a squat and a cross-back lunge. It strengthens the quadriceps, gluteus maximus, hamstrings, and adductors while challenging the gluteus medius to help control hip and knee alignment. Because the rear leg steps diagonally behind and across, the movement adds a frontal-plane stability demand not present in standard bilateral squats. You’ll flex and extend through the hips and knees while keeping a neutral spine and the pelvis facing forward. Done with control and balanced foot pressure, it teaches single-leg loading, hip control, and smooth coordination without external equipment.

Muscle Groups: Glutes, Hips, Quads
Target Muscles: Gluteus Maximus, Vastus Lateralis
Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Rectus Femoris
Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Multifidus, Quadratus Lumborum
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: Female

How To Do The Curtsey Squat Exercise

‘- Stand tall with feet hip-width, ribs stacked over pelvis, shoulders relaxed, and eyes forward.
– Engage your midsection gently; keep a neutral spine and even pressure across the tripod of the front foot (heel, base of big toe, base of little toe).
– Shift weight to the left foot. Step the right foot diagonally behind and across your body, landing on the ball of the back foot with the heel lifted and hips square forward.
– Lower by bending both knees and hinging the hips slightly back; keep the front knee tracking over the midfoot (not collapsing inward).
– Descend to a comfortable depth without the front heel lifting or the torso twisting; keep the pelvis level.
– Push the floor away through the whole front foot to return to standing, bringing the feet back under the hips.
– Repeat on the other side, maintaining the same stance width and control.
– Breathe continuously; avoid holding your breath.

Curtsey Squat Tips

‘- Stand tall with feet hip-width, ribs stacked over pelvis, shoulders relaxed, and eyes forward.
– Gently engage your midsection to help maintain a neutral spine throughout the movement.
– Keep even pressure through the heel, base of the big toe, and base of the little toe of the front foot.
– Shift your weight fully onto the front foot before stepping the rear foot diagonally behind and across.
– Land the back foot on the ball of the foot with the heel lifted, keeping the hips and pelvis facing forward.
– As you lower, bend both knees while hinging the hips slightly back.
– Keep the front knee tracking over the midfoot and avoid letting it collapse inward.
– Descend only to a depth where the front heel stays down, the pelvis stays level, and the torso doesn’t twist.
– Push the floor away through the whole front foot to return to standing and bring the feet back under the hips.
– Repeat on the other side using the same stance width, alignment, and control, and breathe continuously without holding your breath.

Curtsey Squat Beginner Introduction

The Curtsey Squat is a bodyweight lower-body exercise that blends elements of a traditional squat with a cross-behind lunge pattern. Instead of both feet staying in line, one leg travels diagonally behind the other, creating a curtsy-like position that places more demand on balance and side-to-side control. This pattern naturally involves bending and straightening at the hips and knees while the upper body stays organized over the supporting leg.

Because most of the work happens through the front leg, the move challenges the quads, glutes, hamstrings, and inner thighs, with the upper glutes playing a key role in guiding hip and knee alignment. The diagonal step behind introduces a gentle twisting challenge at the hips without rotating the pelvis, encouraging stability through the midsection. Practiced smoothly, this variation highlights single-leg strength, steady foot pressure, and coordinated movement, all without the need for equipment, making it a useful option for at-home or minimal-gear routines.