Curtsey Squat to Retire
The Curtsey Squat to Retire 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.
Curtsey Squat to Retire Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
How to do the Curtsey Squat to Retire
Setup
Stand tall on your mat with feet hip-width apart.
Engage your core and maintain a neutral spine. Reach both arms upward in a rounded overhead position.
The Curtsy
Take a large step back and across behind your supporting leg.
Lower your hips into a lunge position, ensuring your front knee stays tracked over your toes.
Keep your chest and shoulders lifted throughout the movement.
Transition to Retire
Push firmly through the front heel to stand back up.
In one fluid motion, bring the back leg forward, bending the knee and placing the toes of that foot against the knee or calf of the standing leg (the retire position).
Find your balance, holding the core tight and ensuring your hips remain level.
Once stable, move back directly into the next repetition.
Curtsey Squat to Retire FAQs
What muscles does the Curtsey Squat to Retire work?
The Curtsey Squat to Retire 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 Curtsey Squat to Retire?
None. The Curtsey Squat to Retire is a bodyweight exercise, so you can do it anywhere.
What workout day should the Curtsey Squat to Retire go on?
It belongs on leg day in a push/pull/legs routine.
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