Knicks-Kniebeuge

Gesäß Oberschenkel Körpergewicht

Lerne, wie du Knicks-Kniebeuge mit korrekter Technik ausführst. Diese Körpergewicht-Übung beansprucht hauptsächlich Gesäß, mit sekundärem Fokus auf Quadrizeps, Beinbizeps, Waden.

Knicks-Kniebeuge Übungsdemonstration mit korrekter Technik

So führst du Knicks-Kniebeuge aus

Folge diesen Schritten, um Knicks-Kniebeuge mit korrekter Technik auszuführen:

1Stell dich schulterbreit hin.
2Mache einen diagonalen Schritt nach hinten mit dem rechten Fuß, kreuze ihn hinter dem linken Bein.
3Beuge beide Knie, als würdest du einen Knicks machen, und senke den Körper Richtung Boden.
4Halte den Oberkörper aufrecht und das Gewicht auf dem vorderen Fuß.
5Drücke über den vorderen Fuß, um in die Ausgangsposition zurückzukehren.
6Wiederhole auf der anderen Seite und mache einen diagonalen Schritt nach hinten mit dem linken Fuß.

Beanspruchte Muskeln bei Knicks-Kniebeuge

Primär

Gesäß

Sekundär

QuadrizepsBeinbizepsWaden

Übungsdetails

Gerät: Körpergewicht
Körperteil: Oberschenkel
Kategorie: Haupt

Muskeln & Anatomie

The curtsy squat is a unilateral movement where the non-working leg crosses behind the standing leg, creating a deep hip adduction angle on the working side. This positioning places the glute medius (outer glute) of the working leg under significant tension — the same muscle targeted by hip abduction exercises and clamshells. The quadriceps and glute maximus also work hard to extend the hip and knee from the bottom position. The cross-behind mechanics make the curtsy squat one of the best compound exercises for outer glute development, which contributes to the rounded 'shelf' aesthetic many lifters want.

Profi-Tipps für bessere Ergebnisse

1Step the back foot behind and to the side — not directly behind. The diagonal placement is what creates the adduction stress on the working hip. Think of a clock: if your standing foot is at 6 o'clock, step the rear foot to approximately 8 o'clock (for the right leg).
2Keep most of your weight on the front (working) leg throughout. The rear leg is just for balance — it shouldn't bear load. If you feel the work shifting to the rear leg, step it wider.
3Drive the front knee out over the toes as you squat — don't let it cave inward. The glute medius contracts to abduct the hip, and this outward drive is the key motor pattern you're training.

Häufige Fehler vermeiden

✗ Not crossing far enough behind

Lösung: If the rear foot only steps to directly behind the front, you've turned this into a reverse lunge. Step far enough behind and to the side that you feel tension in the outer glute of the front leg.

✗ Leaning heavily to the side

Lösung: Keep your torso upright. Excessive lateral lean means the working hip is not strong enough — reduce the range of motion or use a support (TRX, rack) until you build strength.

✗ Bouncing out of the bottom

Lösung: Control the descent for 2–3 seconds and pause briefly at the bottom. Bouncing uses the stretch reflex to escape the hardest position and reduces glute activation.

✗ Front heel rising off the floor

Lösung: Your front heel should stay flat. Rising heel indicates the movement has turned into a toe-loaded squat, which reduces glute recruitment and increases knee stress. Press through the heel actively.

So programmierst du Knicks-Kniebeuge

Sätze & Wiederholungen

3–4 sets of 10–15 reps per leg. The curtsy squat responds well to moderate-to-high rep ranges because the glute medius is a postural muscle with high fatigue resistance. Use 12–20 reps for a burnout set.

Häufigkeit

2–3 times per week on leg or glute-focused days. Pairs well with hip thrusts (glute max focus) and clamshells (glute med isolation) in a glute circuit.

Wo im Training einsetzen

Place after bilateral squats or hip thrusts as a unilateral finisher. Can also be used as an activation warm-up with bodyweight before heavier lower-body work.

Wie du dich steigerst

Start bodyweight, then hold a single dumbbell goblet-style (in front of chest), then progress to two dumbbells at sides. Advanced variation: add a resistance band above the knees to increase abduction demand.

Variationen & Alternativen

Cable Curtsy Squat

Attach a low cable to the rear ankle for added resistance as you cross behind. The cable creates a pulling force that increases adduction demand and glute medius activation beyond what a dumbbell provides.

Lateral Lunge

Step directly to the side rather than crossing behind. The lateral lunge emphasizes hip abductors and inner thighs (adductors) of the working leg. It's complementary to the curtsy squat and together they train the hip through its full medial and lateral range.

Rear-Foot Elevated Split Squat (Bulgarian)

Elevate the rear foot on a bench for a harder version of unilateral squatting. Doesn't replicate the adduction angle of the curtsy squat but produces the highest overall quad and glute load of any split squat variation.

Häufig gestellte Fragen

What muscles does the Knicks-Kniebeuge work?

The Knicks-Kniebeuge primarily targets your Gesäß. Secondary muscles worked include Quadrizeps, Beinbizeps, Waden. This makes it an effective exercise for developing your upper legs.

Do I need equipment for the Knicks-Kniebeuge?

No. The Knicks-Kniebeuge is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Knicks-Kniebeuge with proper form?

Start by stell dich schulterbreit hin.. Mache einen diagonalen Schritt nach hinten mit dem rechten Fuß, kreuze ihn hinter dem linken Bein. Beuge beide Knie, als würdest du einen Knicks machen, und senke den Körper Richtung Boden. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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