Curtsey Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Curtsey Squat is a bodyweight lower-body exercise primarily targeting the glutes while also engaging the quads as a secondary muscle group. It involves stepping one leg diagonally behind the other, lowering the body into a squat position while keeping the chest lifted and the core engaged. This movement challenges hip stability, balance, and coordination, making it effective for shaping the glutes, strengthening the quads, and improving overall lower-body control. Since it requires no equipment, it is accessible for home workouts and can be easily incorporated into leg or glute-focused routines.
How to Perform
Stand tall with your feet about hip-width apart, keeping your shoulders relaxed and your hands either on your hips or extended in front for balance.
Tighten your core and maintain an upright chest to stabilize your spine throughout the movement.
Step one leg diagonally behind your body, crossing it behind the front leg as if performing a curtsy.
Lower your hips by bending both knees, making sure most of your weight stays on the front leg while the back leg lightly supports you.
Keep the front knee aligned with your ankle and avoid letting it extend past your toes to protect the joint.
Press through the heel of the front foot to rise back up to the starting position, bringing the rear leg forward to meet the front.
Switch sides by stepping the opposite leg diagonally back, crossing it behind the other leg.
Repeat the squat movement on this side, again focusing on keeping your weight primarily on the front leg.
Drive through the heel of the supporting leg to stand tall and return to the initial stance.
Alternate sides in a controlled manner for the total number of repetitions, maintaining steady breathing and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging your glutes throughout the entire movement to maximize activation.
Keep your chest lifted and core tight to maintain proper posture and avoid leaning forward.
Ensure the front knee stays aligned with the ankle and doesn’t move past your toes to protect your joints.
Step back diagonally with control rather than forcing the movement to maintain balance.
Distribute your weight primarily on the front leg, using the back leg mainly for support.
Perform the exercise slowly and deliberately to increase muscle engagement and reduce risk of injury.
Avoid letting your torso twist or tilt; keep your upper body facing forward.
Breathe steadily, exhaling as you push back to the starting position, to maintain rhythm and core stability.
How Not to Perform
Do not let your front knee collapse inward or extend past your toes, as this can strain the knee and reduce glute activation.
Avoid leaning your torso forward or rounding your back, which shifts work away from the glutes and can stress the lower back.
Don’t take too large or too small of a curtsy step, as either can throw off balance and reduce exercise effectiveness.
Do not rely excessively on the back leg to push off; most of the work should come from the front leg to target the glutes.
Avoid moving too quickly; rushing reduces control, increases injury risk, and minimizes muscle engagement.
Do not twist or rotate your hips while stepping back, as this can cause improper form and unnecessary strain.
Avoid holding your breath; lack of breathing can decrease stability and core support.
Do not let your shoulders hunch or collapse; keep your chest lifted to maintain proper posture.
Avoid locking your knees at the top; keep a slight soft bend to protect joints and maintain tension in the glutes.
Do not neglect alternating sides evenly; consistently favoring one leg can create muscle imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
