Curtsy squat

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Adductors

How to do it

1. Begin by standing with your feet hip-width apart and your hands on your hips or by your sides.
2. Step your right leg behind and across your left leg, bending both knees to lower into a curtsy squat. Your front knee should be aligned with your front ankle, and your back knee should point towards the floor.
3. Push through your left heel to return to the starting position.
4. Repeat the movement on the opposite side, stepping your left leg behind and across your right leg. Continue alternating sides for the desired number of repetitions.

Form tips

• Perform the movement with control to maximize muscle activation and prevent injury.
• Ensure your front knee does not extend beyond your toes to protect your knees from strain.
• Focus on pushing through your heel as you return to the starting position to engage your glutes.