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Upper Legs · Body Weight
4 Corners Curtsy
4 Corners Curtsy is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and adductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Adductors · Adductors
How to do 4 Corners Curtsy
- Start with feet shoulder-width apart, hands close to your chest.
- Step your right foot back and to the left, crossing behind your left leg and bending both knees into a curtsy lunge while extending both arms straight to the oposite side in front of yout torso.
- Return to the starting position by stepping your right foot forward to meet your left foot.
- Repeat the curtsy lunge the opposite side while straightening both arms on the opposite side.
Form tips
- Maintain Balance: Keep your core engaged to help maintain balance throughout the movement.
- Controlled Movements: Perform each step and curtsy with control to maximize muscle activation and reduce the risk of injury.
- Keep Knees Aligned: Ensure your front knee stays aligned with your front foot to avoid unnecessary strain on your knee joint.
4 Corners Curtsy alternatives
More glutes exercises
4 Corners Curtsy FAQ
What muscles does 4 Corners Curtsy work?
4 Corners Curtsy mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Quadriceps Femoris and Deltoids). The hamstrings and adductors work as secondary muscles.
What equipment do you need for 4 Corners Curtsy?
None. 4 Corners Curtsy is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 4 Corners Curtsy should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 4 Corners Curtsy good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does 4 Corners Curtsy burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to 4 Corners Curtsy?
Other exercises for the glutes include Curtsy Lunges Resistance Band, Barbell Curtsy Lunges, Plate Curtsy Lunge and Landmine Curtsy Lunge.
For developers
Use 4 Corners Curtsy in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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