Home Exercises Hip Curtsy Squat
Curtsy Squat

Curtsy Squat

HipLegCardio Full GymNO EQUIPMENT Cardio
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Primary musclesHip، Leg، Cardio
EquipmentFull Gym، NO EQUIPMENT
LevelCardio
Suggested3 × 8–12

Overview

The Curtsy Squat is a lower-body move that works the glutes, quadriceps, and inner thighs while helping you build balance and coordination. It follows the pattern of a curtsy, which makes it a distinctive lunge variation that challenges stabilizing muscles and supports lower-body strength.

How to do it

  1. 1

    Setup and Positioning

    • Stand upright with your feet set hip-width apart and keep your core tight.
    • Place your hands on your hips or hold them in front of your chest for balance.
  2. 2

    Execution

    • Send your right leg diagonally behind your left leg and lower your hips into a squat.
    • Keep your front knee tracking with your toes and bring your back knee close to the floor.
    • Drive through the heel of your front foot to come back to the start.
    • Switch sides and keep alternating legs.

Form tips & common mistakes

Stay upright through your torso so you do not lean forward unnecessarily.

Keep your core active to help with balance and stability.

Make sure your front knee tracks with your toes to reduce strain.

Move slowly and with control, and focus on the mind-muscle connection.

Begin with bodyweight before you add resistance such as dumbbells or kettlebells.

Muscles worked

Target

Quadriceps

Synergists

Gluteus Maximus، Adductor Magnus، Soleus

Dynamic stabilizers

Hamstrings، Gastrocnemius

Stabilizers

Gluteus Medius، Gluteus Minimus، Quadratus Lumborum، Tibialis Anterior، Obliques

Muscles worked — Curtsy Squat

Alternatives & variations

Pendulum Lunge

Pendulum Lunge

HipLeg Full Gym
Bodyweight Squat

Bodyweight Squat

HipLeg Full Gym Cardio
Bodyweight Lunge

Bodyweight Lunge

HipLeg Full Gym
Standing Hamstring Stretch

Standing Hamstring Stretch

HipLeg Full Gym
Barbell Squat

Barbell Squat

HipLeg Barbell
Jump Squats

Jump Squats

HipLeg Full Gym Plyometrics

Frequently asked questions

Are curtsy squats safe for knees?

Yes, when performed with correct alignment. Avoid letting the front knee collapse inward.

Should I use weights for curtsy squats?

Start with bodyweight, then progress to dumbbells or kettlebells once form is mastered.

How many times a week should I do curtsy squats?

Two to three times per week is sufficient for most strength and toning goals.

What’s the difference between curtsy squats and lunges?

Curtsy squats involve a diagonal step, placing more emphasis on glutes and adductors than standard lunges.

Can curtsy squats help with hip mobility?

Yes, they are excellent for improving hip range of motion and functional stability.

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