Exercise guide
4 Corners Curtsy
- Intermediate
- Compound
- Timed hold
- Lower legs
This dynamic compound movement combines a curtsy lunge with multi-directional arm reaches to challenge lower body stability, core rotation, and shoulder endurance. It specifically targets the gluteus medius and obliques by creating rotational torque through the torso while maintaining a stable base.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, chest tall, and core engaged.
- Position your arms at chest height with hands together or slightly extended.
- Ensure you have adequate space to step back and diagonally to both sides.
How to do it
- Step your right foot back and diagonally behind your left leg, lowering your hips until your front thigh is nearly parallel to the floor.
- Simultaneously reach both arms diagonally upward toward the 'top corner' opposite your front leg, exhaling as you reach the peak of the movement.
- Drive through the front heel to return to the starting position, inhaling as you bring your arms back to center.
- Alternate sides, stepping back with the left foot and reaching toward the opposite corner, maintaining a controlled 2-1-2 tempo.
Form checklist
- Keep the front knee tracked over the ankle, preventing it from caving inward.
- Maintain an upright torso and avoid excessive forward leaning during the reach.
- Keep your hips as square to the front as possible to maximize the stretch in the glutes.
- Ensure the back knee hovers just above the ground without making hard contact.
Pro tips
- Focus on the diagonal tension between your reaching fingertips and your front heel to maximize oblique engagement.
- Squeeze your shoulder blades together at the top of the reach to fully activate the deltoids and upper back muscles.
- Imagine 'wringing out' your midsection as you rotate your shoulders away from your hips.
Make it harder
- Hold a light medicine ball or pair of dumbbells to increase the resistance on the shoulders and core.
- Add a small plyometric hop when transitioning between sides to increase power output and heart rate.
Frequently asked
- What muscles does the 4 corners curtsy work?
- The 4 corners curtsy primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the 4 corners curtsy?
- The 4 corners curtsy requires no equipment — just your body weight.
- Is the 4 corners curtsy good for beginners?
- The 4 corners curtsy is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.