Instructions

1

Stand upright with feet hip-width apart, arms positioned in front of chest with hands together or crossed, core engaged, and neutral spine alignment

2

Begin with feet shoulder-width apart, maintaining upright posture. Keep chest up and shoulders back. Prepare to drive knees upward explosively

3

Lower body by allowing one knee to descend and the opposite knee to drive upward in a controlled running motion, alternating legs rhythmically

4

Drive knees up toward chest level in a rapid alternating pattern, pushing through balls of feet and maintaining forward arm movement. Continue alternating legs in a running motion at increasing or steady intensity

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Curtsey Squat allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Thighs.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

Dumbbell Curtsey Squat
Cable Curtsey Squat
Banded Curtsey Squat

Curtsey Squat