Curtsey Squat

The Curtsey Squat is a fantastic lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and hip abductors. It is a variation of the traditional squat and adds a rotational element, making it a great exercise for developing strength, stability, and balance. To perform the Curtsey Squat, start by standing with your feet hip-width apart. Take a wide step diagonally back with your left foot, crossing it behind your right leg, as if you were curtsying. As you lower your body down into a squat, make sure to keep your weight evenly distributed between both legs. Your right knee should be directly above your right foot, with your thigh parallel to the floor, while your left knee should hover just above the ground. Engage your core and keep your chest lifted throughout the movement. As you rise back up from the squat, push through your right heel, engaging the muscles in your right glute and thigh. Return to the starting position and repeat the movement on the other side, stepping diagonally back with your right foot and crossing it behind your left leg. To maximize the benefits of the Curtsey Squat, focus on maintaining proper form and control throughout the exercise. Start with a lighter weight or no weight at all and gradually increase the resistance as you become more comfortable and stronger. As with any exercise, it's essential to warm up properly and stretch afterward to prevent injury and promote muscle recovery. Remember, consistency is key to seeing results. Incorporate the Curtsey Squat into your lower body workout routine two to three times a week, along with other complimentary exercises, for a well-rounded lower body workout. Enjoy the challenge and the burn, and watch your legs and glutes become stronger and more defined with each repetition!

Instructions

• Stand with your feet hip-width apart.
• Take a step diagonally behind you with your right foot, crossing it behind your left leg.
• Bend your knees and lower your body into a squat position.
• Ensure your knees are in line with your toes and your weight is evenly distributed between both legs.
• Keep your torso upright and engage your core muscles.
• Push through your heels to return to the starting position.
• Repeat the movement on the opposite side, crossing your left foot behind your right leg.
• Continue alternating sides for the desired number of repetitions.

Tips & Tricks

• Start with lighter weights or no weights to focus on proper form before progressing to heavier weights.
• Engage your core by keeping your abdominals tight throughout the movement.
• Keep your chest lifted and your shoulders pulled back to maintain good posture.
• Control the movement by lowering yourself into the curtsy squat slowly and with control.
• To add variation, try performing the curtsey squat on an unstable surface like a BOSU ball or a balance board.
• Incorporate curtsey squats into a full leg workout routine to target different muscle groups.
• To increase the challenge, hold a weight in each hand or utilize a barbell across your upper back.
• To modify the exercise, perform curtsey lunges instead, stepping back diagonally and bringing your back knee towards the ground.
• Maintain a steady breathing pattern throughout the exercise to ensure proper oxygen flow.
• As with any exercise, listen to your body and modify or take breaks as needed to prevent injury.