The curtsey squat is a lower body exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves stepping one leg diagonally behind and across the body, bending both knees to lower into a squat, and then returning to the starting position. This movement challenges balance and coordination in addition to strength.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart.
2
Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
3
Bend both knees as if you were curtsying, lowering your body towards the ground.
4
Keep your torso upright and your weight on your front foot.
5
Push through your front foot to return to the starting position.
6
Repeat on the other side, stepping diagonally behind and across your body with your left foot.
Pro Tips
•Step diagonally behind and across your body, landing on the ball of your back foot.
•Keep your front knee tracking over your second toe; don't let it collapse inward.
•Push back to the starting position through the heel of your front foot.
Common Mistakes
•Not stepping far enough behind and across, which reduces the glute medius activation that makes this exercise unique.
•Letting the front knee cave inward as you descend, which puts stress on the knee ligaments.
•Leaning the torso too far forward instead of staying upright throughout the movement.