Exercise guide
Arm Crossover Curtsy
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This compound movement combines a curtsy lunge with a dynamic arm crossover to engage the lower body and core while activating the deltoids. It improves balance, hip mobility, and lateral glute strength through a multi-planar movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart and arms extended straight out to the sides at shoulder height.
- Engage your core and keep your chest upright with a neutral spine.
- Maintain a slight bend in your knees and distribute your weight evenly.
How to do it
- Inhale as you step one foot back and across the midline of your body, lowering your back knee toward the floor in a curtsy motion.
- Simultaneously cross your arms in front of your chest, keeping them at shoulder height and alternating which arm is on top.
- Exhale as you push through the front heel to return to the starting position, opening your arms back to the sides.
- Repeat the movement on the opposite side, alternating legs and arm crossover positions for each rep.
Form checklist
- Keep the front knee aligned with the toes and avoid letting it collapse inward.
- Maintain an upright torso and avoid leaning excessively forward.
- Keep your arms at shoulder height throughout the entire movement to keep the deltoids engaged.
- Ensure the back knee hovers just above the ground without making contact.
Pro tips
- Focus on squeezing your shoulder blades together as you open your arms to maximize rear deltoid and rhomboid activation.
- Keep your core braced tightly to maintain stability as your center of gravity shifts during the crossover.
Make it harder
- Hold light dumbbells to increase the resistance on the shoulders and the stability challenge for the core.
- Add a small plyometric hop when switching sides to increase the cardiovascular demand and power output.
Frequently asked
- What muscles does the arm crossover curtsy work?
- The arm crossover curtsy primarily targets the glutes and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the arm crossover curtsy?
- The arm crossover curtsy requires no equipment — just your body weight.
- Is the arm crossover curtsy good for beginners?
- Yes. The arm crossover curtsy is a beginner-friendly movement and a strong foundation to build on.