Curtsey Squat
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Iliopsoas, Pectineous, Sartorius
- Equipment
- Body weight
- Körperregion
- Hips, Thighs
- Typ
- Strength
The curtsey squat is a bodyweight single-leg exercise that targets the side glutes (gluteus medius and minimus) and quadriceps, with the inner-thigh adductors, hip flexors (iliopsoas), and sartorius assisting through the crossover step. By stepping one leg diagonally behind the other, it loads the hip in a way standard squats miss, making it a strong choice for hip stability, glute shape, and single-leg balance.
Curtsey Squat: So führst du sie aus
- 1Stand tall with your feet hip-width apart, chest up, and core braced.
- 2Shift your weight onto your front (working) leg and keep that foot flat on the floor.
- 3Step your other foot diagonally back and across behind the working leg, like a curtsey.
- 4Bend both knees to lower your back knee toward the floor, keeping your front knee tracking over your toes.
- 5Lower until your back knee is just above the floor and your front thigh is roughly parallel, keeping your torso upright.
- 6Drive through the heel of your front foot to stand back up, squeezing the working glute at the top.
- 7Return the back leg to the start position without letting your hips rotate.
- 8Complete all reps on one side, then switch legs and repeat.
Technik-Tipps
- Keep most of your weight on the front leg and use the back leg mainly for balance, not to push off the floor.
- Cross the trailing leg far enough behind that you feel the outer hip of the front leg working.
- Move slowly on the way down and avoid letting the back knee bang the floor.
- Hold a wall, chair, or doorframe for support while you learn the movement pattern.
- Keep your hips square and facing forward throughout the rep rather than letting them twist.
Häufige Fehler
- Letting the front knee cave inward, which strains the knee and takes tension off the gluteus medius you are trying to train.
- Leaning the torso forward to reach depth, which shifts load to the lower back instead of the hips and quads.
- Stepping the back foot straight back instead of diagonally across, which turns the movement into a reverse lunge and loses the side-glute emphasis.
- Rushing the reps and using momentum, which reduces control and makes balance worse on the working leg.
- Pushing off the back toes to stand up, which unloads the front leg and defeats the single-leg purpose.
Häufig gestellte Fragen
What muscles does the curtsey squat work?
It mainly works the side glutes (gluteus medius and minimus) and quadriceps, with help from the inner-thigh adductors, gracilis, hip flexors (iliopsoas), pectineus, and sartorius as the trailing leg crosses behind.
Is the curtsey squat good for beginners?
Yes. It uses only your bodyweight, so it is approachable, but the crossover step challenges balance. Beginners should hold a wall or chair for support and keep the range of motion shallow at first.
How many sets and reps should I do?
For most people, 2 to 4 sets of 8 to 15 reps per leg works well. Since it is a single-leg move, do all reps on one side before switching, and aim to match the rep count on both legs.
What is the difference between a curtsey squat and a regular lunge?
In a lunge the back foot steps straight backward, while in a curtsey squat it crosses diagonally behind the front leg. That crossover angle shifts more work onto the gluteus medius and inner thighs.
Where should I feel the curtsey squat?
You should feel it in the front leg, mostly in the outer hip and side glute plus the quad, along with the inner thigh. If you only feel it in your lower back, you are likely leaning too far forward.
