How to do curtsy squat?

The curtsy squat is an excellent lateral exercise that targets the glutes and improves hip mobility, offering a unique challenge compared to traditional squats.

How to Do Curtsy Squat?

The curtsy squat is a dynamic unilateral exercise that is highly effective for strengthening the lower body, particularly focusing on the glutes and hips. As described, it's a "good lateral drill" that specifically aims to "engage a little bit more of our glutes" and improve "range of motion" in our hips.

Step-by-Step Guide to Performing a Curtsy Squat:

Follow these steps to execute a curtsy squat with proper form:

1. Starting Position:

   • Stand tall with your feet hip-width apart, arms by your sides or clasped in front of your chest.
   • Keep your core engaged, shoulders relaxed, and chest lifted.

2. The Curtsy Motion:

   • Shift your weight slightly onto your right foot.
   • Step your left leg behind and across your right leg, as if you're performing a polite curtsy. Your left foot should land about a foot or two behind and to the right of your right foot.

3. Lowering Phase:

   • Keeping your torso upright and core engaged, bend both knees. Lower your hips straight down towards the floor.
   • The front (right) knee should track in line with your ankle and foot, while the back (left) knee points towards the floor.
   • Ensure your weight remains primarily in the heel of your front foot. This movement is crucial for "engaging a little bit more of our glutes" and maximizing "range of motion" in your hips, as highlighted in the provided reference.

4. Bottom Position:

   • Descend until your front thigh is roughly parallel to the floor, or as deep as your flexibility allows without compromising form or experiencing pain.
   • Avoid letting your front knee collapse inward or extend past your toes significantly.

5. Return to Start:

   • Push through the heel of your front (right) foot to drive yourself back up to the starting position.
   • Bring your left leg back to meet your right leg, standing tall again.

6. Alternate Sides:

   • Repeat the entire movement on the opposite side, stepping your right leg behind and across your left leg.
   • Continue alternating sides for the desired number of repetitions.

Key Tips for Success:

• Maintain Balance: Focus on a non-moving point in front of you to help with stability.
• Controlled Movement: Perform the exercise slowly and with control, especially during the lowering phase, to maximize muscle engagement and prevent injury.
• Core Engagement: Keep your abdominal muscles tight throughout the movement to support your spine and maintain balance.
• Listen to Your Body: Do not force the depth of the squat beyond your comfortable range of motion. Gradually increase depth as your strength and flexibility improve.

Benefits of the Curtsy Squat:

The curtsy squat offers several significant benefits for lower body strength and overall functional fitness:

• Lateral Movement: As described, it's a "good lateral drill," improving stability and strength in movements that involve side-to-side motion, which is crucial for activities like sports and daily mobility.
• Glute Activation: It's excellent for "engaging a little bit more of our glutes," particularly targeting the gluteus medius and minimus, which are vital for hip abduction and stability.
• Hip Mobility: This exercise enhances "range of motion" in the hips, promoting flexibility and reducing stiffness, which can contribute to healthier hip joints.
• Unilateral Strength: By working one leg at a time, it helps to identify and correct muscular imbalances between your legs.
• Balance & Stability: The nature of the curtsy squat significantly challenges your balance and strengthens the stabilizing muscles around your ankles, knees, and hips.

Benefits Summary