Single Leg Curtsey Squat
Intermediate
Also known as: Single Leg Curtsy Squat
Expert Advice
Cross the free leg only as far as you can without twisting your pelvis. A bigger crossover is not the goal; controlling the standing leg is.
How-to-do Steps
- Stand with your feet hip-width apart and arms forward for balance.
- Shift your weight onto your right foot and lift your left foot.
- Cross your lifted left leg behind your right while bending your right hip and knee.
- Lower only as far as you can balance without touching your left foot down.
- Push through your right foot to stand, keeping your left foot lifted.
- Place your left foot down and switch legs, alternating sides for the programmed reps.
Common Mistakes
- Standing knee collapses inwardFix: guide it in the same direction as your toes.
- Standing heel liftsFix: shorten your squat depth and keep the whole foot planted.
Coach Cues
Keep the free foot liftedHips face forwardPush through your whole foot
Short reminders to keep in mind during every set.
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Muscles Worked
Single Leg Curtsey Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Secondary
Calves10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Unsupported single-leg squatting requires balance, leg strength, and control while the free leg crosses behind.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Single Leg Curtsey Squat work?
Single Leg Curtsey Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Single Leg Curtsey Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Leg Curtsey Squat suitable for beginners?
Single Leg Curtsey Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Leg Curtsey Squat?
Standing knee collapses inward: guide it in the same direction as your toes. Standing heel lifts: shorten your squat depth and keep the whole foot planted.
