Exercise guide
Curtsey Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Curtsey Squat is a functional lower-body movement that emphasizes the gluteus medius and adductors by adding a lateral component to the traditional lunge. It improves hip stability and balance while sculpting the glutes and thighs through a unique angle of tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your hands clasped in front of your chest or on your hips for balance.
- Engage your core and maintain a neutral spine with your shoulders pulled back and down.
- Shift your weight onto your right leg as your primary support leg.
How to do it
- Inhale as you step your left foot back and diagonally behind your right leg, crossing your midline while keeping your hips facing forward.
- Lower your hips until your front thigh is nearly parallel to the floor, ensuring your front knee stays aligned over your ankle.
- Exhale as you drive through the heel of your front foot to return to the starting standing position.
- Repeat the movement by stepping back with the opposite leg, alternating sides with a controlled 2-1-2 tempo.
Form checklist
- Keep your chest lifted and torso upright; avoid leaning too far forward at the waist.
- Ensure your front knee tracks in line with your toes and does not cave inward during the descent.
- Keep your hips as square to the front as possible to maximize the stretch on the glute medius.
- Maintain a soft bend in the knees at the top of the movement to keep tension on the muscles.
Pro tips
- Focus on the 'stretch' in the glute of the front leg during the descent to maximize muscle fiber recruitment.
- Keep 80% of your weight in the front heel and use the back foot primarily for balance to isolate the working leg.
Make it harder
- Add a 3-second isometric hold or two small pulses at the bottom of each rep to increase time under tension.
- Perform the exercise from a small elevated platform (like a step) to increase the range of motion and glute stretch.
Frequently asked
- What muscles does the curtsey squat work?
- The curtsey squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the curtsey squat?
- The curtsey squat requires no equipment — just your body weight.
- Is the curtsey squat good for beginners?
- The curtsey squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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