# Curtsy Squat

A bodyweight curtsy squat: one leg steps back and across behind the other while the front leg bends. Trains the quads and glutes of the front leg, with the inner and outer thigh working to keep the knee and hips steady.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/curtsy-squat/video/male.mp4
- HTML: https://seto.fit/exercises/curtsy-squat/

## Muscles worked

- Quads: 8/10
- Glutes: 8/10
- Hip adductors: 5/10
- Hamstrings: 4/10
- Hip abductors: 4/10
- Calves: 3/10

## How to do the Curtsy Squat

1. Stand tall, hands clasped at your chest.
2. Step one leg back and across behind the other, shifting your weight forward.
3. Lower until your front thigh is near parallel and your back knee moves downward.
4. Drive through front foot to stand.
5. Return to the start and alternate legs.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart and clasp your hands in front of your chest.
2. Shift weight onto one leg, then step the other leg back and across behind it.
3. Bend both knees and lower until your front thigh approaches parallel and your back knee drops toward the floor.
4. Keep most of your weight over the front leg and let the front knee point the same way as your front foot.
5. Keep your torso upright with hips and shoulders facing forward.
6. Drive through the front foot to stand back up.
7. Bring the rear foot back to the start, then repeat with the other leg, alternating sides.

## Common mistakes

- Front knee collapsing inward
- Pushing off the rear foot instead of loading the front leg.
- Stepping too far across
- Twisting the pelvis during descent
- Cutting the squat high

## Form cues

- Load the front leg
- Step back and across
- Keep hips facing forward
- Knee points where foot points
- Stay tall through torso

## How much to do

- **Strength**: 3–4 sets of 10–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Front Rack Curtsy Lunge](https://seto.fit/exercises/dumbbell-front-rack-curtsy-lunge/), [Single Arm Dumbbell Overhead Split Squat](https://seto.fit/exercises/single-arm-dumbbell-overhead-split-squat/)
- **Barbell**: [Landmine Curtsy Lunge](https://seto.fit/exercises/landmine-curtsy-lunge/), [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/)
- **Resistance bands**: [Resistance Band Curtsy Lunge](https://seto.fit/exercises/resistance-band-curtsy-lunge/), [Resistance Band Bulgarian Split Squat](https://seto.fit/exercises/resistance-band-bulgarian-split-squat/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Curtsy Squat — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Curtsy Squat work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hip adductors 5/10, Hamstrings 4/10, Hip abductors 4/10, Calves 3/10.

### Which joints does the Curtsy Squat load?

Knee: high, Hip: moderate, Ankle: moderate. Knee — lighter options: Low Bar Back Squat, Goblet Squat, Smith Machine Squat.

### When should I do the Curtsy Squat in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Curtsy Squat?

Strength: 3–4 sets of 10–12 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Curtsy Squat?

Dumbbells: Dumbbell Front Rack Curtsy Lunge, Single Arm Dumbbell Overhead Split Squat. Barbell: Landmine Curtsy Lunge, Barbell Reverse Lunge. Resistance bands: Resistance Band Curtsy Lunge, Resistance Band Bulgarian Split Squat. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.

### What is an easier version of the Curtsy Squat?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Curtsy Squat?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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