Curtsy Squat
A curtsy squat is a lower body exercise that targets multiple muscle groups, including the glutes, quadriceps, hamstrings, and adductors. It’s a variation of the traditional squat that involves crossing one leg behind the body at a diagonal angle, similar to performing a curtsy, hence the name.
How to do:
- Starting Position: Stand with your feet hip-width apart and your hands on your hips or in front of your chest for balance.
- Movement: Take a step diagonally backward with one leg, crossing it behind your body and slightly to the side. As you do this, bend both knees and lower your body toward the ground.
- Depth: Lower your body until your front thigh is parallel to the ground or as low as is comfortable for you. Make sure your back knee hovers just above or lightly touches the ground.
- Alignment: Keep your torso upright and your chest lifted throughout the movement. Ensure that your front knee stays aligned with your ankle and doesn’t extend past your toes.
- Return: Push through the heel of your front foot to return to the starting position, bringing your back leg back to meet the front leg.
- Switch Sides: Repeat the movement on the other side by stepping diagonally backward with the opposite leg.
Tips:
It’s essential to focus on proper form throughout the exercise to avoid placing excessive strain on the knees or lower back. Keep your chest lifted, core engaged, and knees aligned with your toes. Start with lighter weights or body weight until you feel comfortable with the movement pattern, then gradually increase resistance as you become stronger.
Benefits of Curtsy Squat
Target Multiple Muscle Groups: Curtsy squats primarily target the glutes, quadriceps, hamstrings, and adductor muscles. This makes them a great compound exercise for lower body strength and stability.
Balance and Coordination: Performing curtsy squats requires balance and coordination, as you are moving your body in a diagonal motion, which engages stabilizing muscles.
Functional Movement: The curtsy squat mimics movements used in daily activities, such as picking up objects from the ground or moving laterally, making it a functional exercise that can improve overall mobility.
Core Engagement: Like other squat variations, curtsy squats engage the core muscles to stabilize the spine during the movement, leading to improved core strength and stability.
Hip Mobility: The lateral movement in curtsy squats helps improve hip mobility and flexibility, which can be beneficial for activities that require lateral movements or agility.
Variety and Muscle Confusion: Including curtsy squats in your workout routine can add variety and prevent plateauing, as it targets muscles in a different way compared to traditional squats or lunges.
Joint Health: Performing curtsy squats with proper form can help improve joint health by strengthening the muscles around the knees, hips, and ankles, potentially reducing the risk of injury.
Calorie Burn: Since curtsy squats engage multiple muscle groups simultaneously, they can contribute to burning calories and improving overall cardiovascular health when performed as part of a well-rounded exercise program.
Muscles Worked in the Curtsy Squat
