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.
Quick Facts
How to Do Curtsey Squat
Follow these step-by-step instructions to perform Curtsey Squat with proper form and technique.
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
- Bend both knees as if you were curtsying, lowering your body towards the ground.
- Keep your torso upright and your weight on your front foot.
- Push through your front foot to return to the starting position.
- Repeat on the other side, stepping diagonally behind and across your body with your left foot.
Muscles Worked
Understanding which muscles Curtsey Squat targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Curtsey Squat
Incorporating Curtsey Squat into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Glutes Development: Curtsey Squat directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Quadriceps, Hamstrings, and Calves, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Curtsey Squat build real-world strength that transfers to daily activities and athletic performance.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
Safety Tips and Precautions
Performing Curtsey Squat safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Curtsey Squat, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Curtsey Squat, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.