Curtsey Squat
Description
The curtsey squat (curtsey lunge) steps one foot behind and across the other in a curtsey pattern, then squats down. The crossover position targets the gluteus medius and adductors of the front leg for upper glute development.
Muscle Group
Equipment Required
Curtsey Squat Instructions
- Stand with feet hip-width apart.
- Step your right foot back and across behind your left leg.
- Lower your right knee toward the floor by bending both knees.
- Drive through your front (left) foot to return to standing.
- Alternate sides or complete all reps on one side.
- The cross-behind position targets the upper glute.
- Keep your torso upright.
- Aim for 10 to 12 reps per side.
Curtsey Squat Form & Visual
Curtsey Squat Benefits
- Targets the gluteus medius
- Builds upper glute shelf
- Loads the adductors through crossover
- No equipment needed
- Develops hip control
- Engaging bodyweight lunge variation
Curtsey Squat Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Adductors
- Core (stabilizer)
Curtsey Squat Variations & Alternatives
- Barbell Curtsey Lunge
- Dumbbell Curtsey Lunge
- Standard Lunge
- Side Lunge
- Goblet Curtsey Squat
