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Exercise 3769 · REF gUjqdei

Curtsey Squat exercise animation

Curtsey Squat

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

The curtsey squat sends one leg back and across the body instead of straight behind, which shifts extra work onto the glute medius — the side-of-hip muscle a standard squat barely touches. That crossing step also demands balance and hip control most squat variations don't ask for. It's a useful accessory for runners and anyone chasing knee stability, but keep the reps light until the coordination clicks.

How to Do the Curtsey Squat

  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.

Muscles Worked

The Curtsey Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Curtsey Squat work?
The Curtsey Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Curtsey Squat?
The Curtsey Squat is done with no equipment — just body weight.
What's a good alternative to the Curtsey Squat?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.