Exercise guide · Beginner · Compound

Curtsey Squat: How to Do It & Muscles Worked

The curtsey squat is a lower body exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves stepping one leg diagonally behind and across the body, bending both knees to lower into a squat, and then returning to the starting position.

Primary muscles
Glutes
Secondary muscles
Calves , Hamstrings , Quads
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the curtsey squat
Front view: muscles worked by the curtsey squat. Primary: glutes. Secondary: calves, hamstrings and quads.
Back view: muscles worked by the curtsey squat. Primary: glutes. Secondary: calves, hamstrings and quads.
Primary Secondary

How to do the curtsey squat

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

Sets, reps and programming

Suggested sets, reps and rest for the curtsey squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Curtsey Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.