Curtsy Squat

Instructions

1. Stand tall with your feet about hip-width apart.

2. Keep your chest lifted, your core lightly engaged, and your arms in a comfortable position for balance.

3. Step one leg back and across behind the other leg, like the start of a curtsy lunge.

4. Keep most of your weight in the front leg.

5. Bend both knees and lower down into the curtsy squat.

6. Let the front knee bend while the back leg stays crossed behind.

7. Lower only as far as you can while keeping control and good alignment.

8. Pause briefly at the bottom.

9. Push through the front foot to come back up to standing.

10. Repeat on the same side.

Common Compensations

• Do not let the front knee cave inward.

• Do not lean your chest too far forward.

• Do not place too much weight into the back leg.

• Do not cross the back leg so far behind that you lose balance.

• Do not rush the lowering or standing phase.

• Do not let your hips twist excessively during the movement.

Extra Info

• You should feel this mostly in the glutes, quads, and hip stabilizers of the front leg.

• You may also feel the inner thighs working to help control the movement.

• Keep the movement controlled rather than deep if balance is challenging.

• You should not feel sharp pain in the knee, hip, or low back.