The curtsy squat is a dynamic lower-body exercise, a variation of the traditional squat or lunge, where one leg crosses diagonally behind the other. This distinct cross-body motion shifts muscle activation compared to standard bilateral movements. The curtsy squat primarily emphasizes the muscles responsible for hip stabilization and lateral movement, challenging balance and coordination.
Targeting the Glutes and Outer Hips
The primary engine for the curtsy squat remains the gluteus maximus, which powers the hip extension necessary to drive the body back up from the lowered position. This muscle receives significant activation, similar to a traditional squat, as it performs the bulk of the work during the ascent. The quadriceps, located on the front of the thigh, are also heavily involved, particularly the vastus muscles, as they work to extend the knee joint during the upward phase.
The true distinction of the curtsy squat lies in its potent activation of the gluteus medius and gluteus minimus, the smaller muscles located on the outer hip. When the back leg crosses behind the front leg, the lead leg is forced into a position of lateral instability. This mechanical demand requires the gluteus medius and minimus of the standing leg to work overtime to prevent the knee from collapsing inward.
These outer hip muscles are responsible for hip abduction and stabilization, making them responsive to the rotational stress imposed by the cross-over. By requiring the lead hip to stabilize against the rotational force, the curtsy squat effectively isolates and strengthens these hip abductors. The intense engagement of these smaller gluteal muscles sets this exercise apart from a standard reverse lunge.
Activating Core and Leg Stabilizers
The cross-body nature of the curtsy squat necessitates the intense engagement of secondary muscle groups focused on stability and control. The adductors, or inner thigh muscles, of the front leg are activated to decelerate and control the movement as the knee moves toward the midline of the body during the descent. They work in conjunction with the outer hip muscles to manage the rotational forces.
The oblique muscles, located on the sides of the abdomen, and the deep core stabilizers are significantly challenged to prevent the torso from twisting. Because the body’s center of gravity is constantly shifting over a single leg in a diagonal plane, the core must fire strongly to maintain a neutral, upright posture. This makes the curtsy squat an excellent exercise for improving trunk and hip stability.
The stabilizing muscles around the ankle and knee joints are also recruited to maintain balance throughout the unilateral movement. The small muscles of the calf, such as the soleus and gastrocnemius, work to keep the ankle steady, providing a solid foundation. This comprehensive activation of stabilizers helps to identify and correct strength imbalances between the left and right sides of the body.
Proper Form and Technique for Effectiveness
Executing the curtsy squat with correct form is necessary to ensure the targeted hip and glute muscles are activated while minimizing strain on the knee. As you lower down, the most important mechanical focus is to ensure the knee of the front leg tracks directly over the toes without collapsing inward. Allowing the front knee to cave in reduces the demand on the outer hip stabilizers.
The weight should be concentrated primarily through the heel of the front foot; this helps maximize the recruitment of the gluteus maximus and hamstrings during the powerful drive back to the starting position. Keeping the chest lifted and the core braced throughout the exercise helps maintain a neutral spine. For maximum benefit, the depth of the squat should be controlled, only lowering as far as you can while maintaining a straight torso.