The curtsy squat is a dynamic lower-body exercise and a unique variation of the traditional lunge or squat. It is distinguished by crossing one leg diagonally behind the other, mimicking a traditional courtly curtsy gesture. This cross-body motion shifts the angle of resistance, targeting muscle groups that standard linear movements may overlook. The exercise challenges stability and balance significantly more than a conventional squat, making it an effective addition to routines focused on lower-body strength and symmetry.
Step-by-Step Execution
Begin by standing with your feet hip-width apart, maintaining an upright posture with your chest lifted and your core engaged. Lightly brace your abdominal muscles to keep your torso aligned throughout the movement. You can place your hands on your hips or clasp them in front of your chest for balance.
To initiate the movement, take a deliberate step backward and diagonally with one foot, crossing it behind the standing leg. This diagonal path is the defining feature of the exercise, creating the unique angle for muscle engagement. Allow both knees to bend as you lower your hips toward the floor.
Continue to descend until the front thigh is approximately parallel to the floor, or until your back knee is hovering just above the ground. Keep the majority of your body weight centered over the heel of the front foot. Ensure the front knee tracks directly over the ankle and does not collapse inward.
Drive through the heel of your front foot, engaging the glute and thigh muscles to reverse the motion. Return the back leg to the starting position, completing one repetition. Alternate legs with each repetition or complete all repetitions on one side before switching, focusing on a controlled ascent and descent.
Primary Muscles Targeted
The curtsy squat is effective because its diagonal movement heavily recruits muscles often underutilized in linear exercises like squats and lunges. Primary muscles engaged include the gluteus maximus and the quadriceps, responsible for hip and knee extension. The unique crossed stance places emphasis on the hip abductors and adductors.
The gluteus medius, located on the side of the hip, works to stabilize the pelvis and prevent the standing knee from caving inward. The adductor muscles of the inner thigh are activated as they work eccentrically to control the crossing movement and concentrically to assist in returning the leg to the starting position. This lateral and rotational demand enhances hip joint stability and develops strength across the entire gluteal complex more comprehensively than traditional two-legged variations.
Common Form Mistakes to Avoid
One frequent error in the curtsy squat is allowing the front knee to collapse inward, known as knee valgus. This places stress on the knee joint and reduces gluteus medius activation. A corrective cue is to actively push the front knee slightly outward, aligning it over the second or third toe throughout the movement.
Another common fault is leaning the torso excessively forward, often happening when the back leg is stepped too far to the side or the core is not adequately braced. Leaning forward shifts the load away from the glutes and onto the lower back, increasing strain risk. Maintain an upright chest and keep the shoulders positioned directly above the hips to ensure the weight remains over the front leg.
Failing to achieve sufficient depth limits the exercise’s effectiveness, preventing the full stretch and contraction of the glutes and adductors. Aim to lower the hips until the front thigh is near parallel to the floor, but only as far as you can maintain proper alignment of the knee and torso. Avoid letting the back foot take too much weight; the focus should remain on driving up through the heel of the front leg.
Modifications for All Fitness Levels
For individuals new to the curtsy squat, the movement can be scaled back to prioritize balance and form mastery. Beginners can reduce the range of motion by not lowering the hips as deeply, or by only stepping the back foot slightly behind the front foot. Holding onto a stable object, such as a chair back or a wall, can provide external support until the stabilizing muscles are strengthened.
As strength and coordination improve, the exercise can be progressed for advanced users. Adding external resistance is the most direct way to increase intensity, typically by holding a dumbbell or kettlebell in a goblet position or holding one in each hand. Increasing the range of motion by lowering the back knee closer to the floor will maximize the stretch on the glutes and adductors. Users can also manipulate the tempo, such as taking three to four seconds to lower into the squat (the eccentric phase), to challenge muscle endurance and control.