How to do a Curtsey Squat

The Curtsey Squat is an intermediate bodyweight exercise that works your glutes and quads, with help from your hamstrings and calves.

How to do a Curtsey Squat, step by step

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

Muscles worked

Common mistakes

• Rounding the back
• Not keeping weight on the front foot
• Allowing the front knee to collapse inward

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Back Squat
• Jump Squat
• Kettlebell Goblet Squat
• Band Squat Row

Frequently asked questions

What muscles does the Curtsey Squat work?

The Curtsey Squat mainly works your glutes and quads. It also works your hamstrings and calves.

Is the Curtsey Squat good for beginners?

It can be, with some coaching. The Curtsey Squat is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Curtsey Squat should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Curtsey Squat?

Good alternatives are Barbell Back Squat, Jump Squat and Kettlebell Goblet Squat.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises