Legs · Bodyweight
Curtsey Squat
The curtsey squat is a bodyweight lower-body exercise that targets the glutes and quadriceps through a cross-behind lunging pattern. It is effective for all fitness levels and works well as a primary unilateral movement or a glute-activation drill in a leg workout.
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with feet hip-width apart and hands on your hips.
- Step one leg back and across behind your other leg, as if performing a curtsey.
- Lower your body by bending both knees until your front thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
- Alternate legs.
Common mistakes
- Stepping too far across behind the body places unnecessary rotational stress on the front knee.
- Allowing the front knee to collapse inward reduces stability and decreases glute recruitment.
- Lifting the front heel off the floor shifts the load onto the toes and strains the patellar tendon.
Tips
- Keep your chest upright and your hips squared forward throughout the entire movement.
- Drive through the heel of your front foot to engage your glutes as you return to the starting position.
- Lower yourself under control rather than letting your back knee drop forcefully into the floor.
Sets and reps
Perform 3 to 4 sets of 10 to 15 reps per leg for hypertrophy and muscular endurance, resting 45 to 60 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Which muscles work most during curtsey squats?
The movement heavily engages the gluteus maximus, quadriceps, and adductors, while placing extra stabilizing demand on the gluteus medius.
Can curtsey squats be done if you have knee discomfort?
The rotational angle can irritate sensitive knee joints, so stop the movement and consult a specialist if you experience any pain.
