Arm Curtsey Squat
The Arm Curtsey Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Arm Curtsey Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Obliques
How to do the Arm Curtsey Squat
Setup
Stand tall with feet hip-width apart on a yoga mat.
Engage your core to maintain stability throughout the movement.
Keep your gaze forward and chest lifted.
Movement
Begin the Step: Take a wide step back and across with your right leg behind your left leg, as if performing a curtsy.
Lowering: Lower your hips until both knees are bent at roughly a 90-degree angle. Ensure your front knee stays aligned over your ankle, not tracking inside your toes.
Arm Action: As you drop into the lunge, sweep your arms gracefully from a high 'V' or overhead position down towards your sides or in front of your body, synchronizing the movement with the leg descent.
Returning: Push through the front heel to return the back leg to the starting standing position while simultaneously bringing your arms back up to the starting overhead position.
Repeat: Perform the desired number of reps on one side before switching to the other, or alternate side-to-side for each repetition.
Arm Curtsey Squat FAQs
What muscles does the Arm Curtsey Squat work?
The Arm Curtsey Squat mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Arm Curtsey Squat?
None. The Arm Curtsey Squat is a bodyweight exercise, so you can do it anywhere.
Is the Arm Curtsey Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Arm Curtsey Squat go on?
It belongs on leg day in a push/pull/legs routine.
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