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Upper Legs · Body Weight
Curtsy Squat
Curtsy Squat is an intermediate compound strength exercise that works the quads (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
- Quads
- 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
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Adductors · Adductors
How to do Curtsy Squat
- Begin by standing with your feet hip-width apart and your hands on your hips or by your sides.
- Step your right leg behind and across your left leg, bending both knees to lower into a curtsy squat. Your front knee should be aligned with your front ankle, and your back knee should point towards the floor.
- Push through your left heel to return to the starting position.
- Repeat the movement on the opposite side, stepping your left leg behind and across your right leg. Continue alternating sides for the desired number of repetitions.
Form tips
- Perform the movement with control to maximize muscle activation and prevent injury.
- Ensure your front knee does not extend beyond your toes to protect your knees from strain.
- Focus on pushing through your heel as you return to the starting position to engage your glutes.
Curtsy Squat alternatives
More quads exercises
Curtsy Squat FAQ
What muscles does Curtsy Squat work?
Curtsy Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and adductors work as secondary muscles.
What equipment do you need for Curtsy Squat?
None. Curtsy Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Curtsy Squat 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 Curtsy Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Curtsy Squat 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 Curtsy Squat?
Other exercises for the quads include Barbell Full Squat, Ball Headlock Squat, Cable Split Squat and Kettlebell Suitcase Squat.
For developers
Use Curtsy Squat 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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