Sentadilla Curtsy
Aprende cómo hacer el Sentadilla Curtsy con la forma y técnica correcta. Este ejercicio de peso corporal trabaja principalmente tu Glúteos, con énfasis secundario en Cuádriceps, Isquiotibiales, Gemelos.
Cómo Hacer el Sentadilla Curtsy
Sigue estos pasos para realizar el Sentadilla Curtsy con la forma correcta:
- 1Ponte de pie con los pies al ancho de los hombros.
- 2Lleva el pie derecho en diagonal hacia atrás y cruzándolo por detrás de la pierna izquierda.
- 3Flexiona ambas rodillas como si hicieras una reverencia, bajando el cuerpo hacia el suelo.
- 4Mantén el torso erguido y el peso sobre la pierna delantera.
- 5Empuja con la pierna delantera para volver a la posición inicial.
- 6Repite al otro lado llevando el pie izquierdo en diagonal hacia atrás y cruzándolo por detrás del cuerpo.
Músculos Trabajados en Sentadilla Curtsy
Principal
Secundario
Detalles del Ejercicio
- Equipo
- peso corporal
- Parte del Cuerpo
- piernas superiores
- Categoría
- Principal
Músculos y Anatomía
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.
Consejos Pro para Mejores Resultados
- 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.
Errores Comunes que Debes Evitar
✗ Not crossing far enough behind
Corrección: 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
Corrección: 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
Corrección: 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
Corrección: 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.
Cómo Programar el Sentadilla Curtsy
Variaciones y Alternativas
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.
Ejercicios Relacionados
toque circular de puntas con brazos abiertos
puente de glúteos con ambas piernas sobre banco
patadas de aleteo
sentadilla con salto
sentadilla a una pierna
sentadilla a una pierna tipo pistol
Preguntas Frecuentes
What muscles does the Sentadilla Curtsy work?
The Sentadilla Curtsy primarily targets your Glúteos. Secondary muscles worked include Cuádriceps, Isquiotibiales, Gemelos. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Sentadilla Curtsy?
No. The Sentadilla Curtsy is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Sentadilla Curtsy with proper form?
Start by ponte de pie con los pies al ancho de los hombros.. Lleva el pie derecho en diagonal hacia atrás y cruzándolo por detrás de la pierna izquierda. Flexiona ambas rodillas como si hicieras una reverencia, bajando el cuerpo hacia el suelo. 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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