Arm Cross-Over Curtsy
Tone your legs and glutes with this dynamic curtsy lunge that improves coordination and engages your core.
The Arm Cross-Over Curtsy mainly works the glutes & hips and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Arm Cross-Over Curtsy Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Deep Core (transverse abdominis); Obliques
Arm Cross-Over Curtsy Variations and Alternatives
How to do the Arm Cross-Over Curtsy
Stand with your feet shoulder-width apart, arms extended out to the sides parallel to the floor.
Cross your arms in front of your body, placing your right hand over your left shoulder and your left hand over your right shoulder.
Shift your weight onto your left foot as you lift your right foot and step it diagonally behind your left foot, lowering into a curtsy lunge. Your right knee should come close to the ground, but try to avoid touching down.
Push through your left heel to return to the starting position while uncrossing your arms and extending them again to the sides.
Repeat the arm cross, this time placing your left hand over your right shoulder and your right hand over your left shoulder.
Shift your weight onto your right foot, lift your left foot and step it diagonally behind your right foot, lowering into a curtsy lunge.
Push through your right heel to return to the starting position while uncrossing your arms to extend them to the sides.
Continue alternating sides for the desired number of reps and sets.
Ensure that you maintain good posture throughout the exercise, engage your core to keep balance, and move in a controlled manner. This exercise targets the lower body and the glutes with the addition of upper body movement to improve coordination and engage the core muscles for stabilization.
---
Arm Cross-Over Curtsy FAQs
What muscles does the Arm Cross-Over Curtsy work?
The Arm Cross-Over Curtsy mainly works the glutes & hips and quads, with help from the core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Arm Cross-Over Curtsy?
None. The Arm Cross-Over Curtsy is a bodyweight exercise, so you can do it anywhere.
What workout day should the Arm Cross-Over Curtsy go on?
It belongs on leg day in a push/pull/legs routine.
What are some Arm Cross-Over Curtsy variations and alternatives?
Similar exercises include the 4-Corner Curtsy, Clap Curtsey Squat, Curtsey Cross Punch and Side-Step Curtsey.
Training calculators
Work out the numbers behind your training before your next session.