Exercise guide
Curtsey Side Step
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Curtsey Side Step is a dynamic lateral movement that targets the gluteus medius and quadriceps while challenging core stability and balance. By incorporating a step, it increases the range of motion and intensity for the lower body compared to a standard floor-based curtsy lunge.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to the step with your feet hip-width apart and your core engaged.
- Place the foot closest to the step firmly on the center of the platform, ensuring the entire foot is supported.
- Keep your chest upright and hold your hands at your chest or hips for balance.
How to do it
- Press through the heel of the foot on the step to lift your body upward, exhaling as you rise.
- While elevated, swing your trailing leg behind the lead leg and lower it toward the floor into a curtsy lunge position.
- Inhale as you lower your back knee toward the ground, keeping the weight primarily on the front heel.
- Drive through the front foot to return to the starting position, then step down and alternate sides.
Form checklist
- Keep the knee of the lead leg aligned with your toes; do not let it cave inward.
- Maintain an upright torso and avoid leaning excessively forward at the hips.
- Ensure the foot on the step remains flat and stable throughout the entire movement.
- Keep your hips as square to the front as possible during the curtsy phase.
Pro tips
- Focus on a slow, controlled descent (eccentric phase) to maximize glute engagement and stability.
- Imagine 'zipping up' your abs to keep your obliques engaged and prevent your torso from rotating.
Make it harder
- Hold a dumbbell in a goblet position at chest height to increase the load on the legs and core.
- Increase the height of the step to deepen the range of motion and increase the stretch on the glutes.
Frequently asked
- What muscles does the curtsey side step work?
- The curtsey side step primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors as secondary muscles.
- What equipment do you need for the curtsey side step?
- The curtsey side step requires no equipment — just your body weight.
- Is the curtsey side step good for beginners?
- Yes. The curtsey side step is a beginner-friendly movement and a strong foundation to build on.
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