Curtsey Squat

glutes upper legs body weight

Learn how to do the Curtsey Squat with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.

Curtsey Squat exercise demonstration showing proper form

How to Do the Curtsey Squat

Follow these steps to perform the Curtsey Squat with correct form:

1Stand with your feet shoulder-width apart.
2Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
3Bend both knees as if you were curtsying, lowering your body towards the ground.
4Keep your torso upright and your weight on your front foot.
5Push through your front foot to return to the starting position.
6Repeat on the other side, stepping diagonally behind and across your body with your left foot.

Curtsey Squat Muscles Worked

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment: body weight
Body Part: upper legs
Category: Main

Muscles & Anatomy

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.

Pro Tips for Better Results

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.

Common Mistakes to Avoid

✗ Not crossing far enough behind

Fix: 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

Fix: 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

Fix: 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

Fix: 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.

How to Program the Curtsey Squat

Sets & Reps

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.

Frequency

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.

Where to Place It in Your Workout

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.

How to Progress

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.

Variations & Alternatives

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.

Related Exercises

Frequently Asked Questions

What muscles does the Curtsey Squat work?

The Curtsey Squat primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.

Do I need equipment for the Curtsey Squat?

No. The Curtsey Squat is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Curtsey Squat with proper form?

Start by stand with your feet shoulder-width apart.. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. Bend both knees as if you were curtsying, lowering your body towards the ground. 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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