Looking to level up your leg day? Dumbbell curtsy squats are a fantastic exercise that deserves a spot in your routine.
This movement combines the benefits of a traditional squat with a unique crossing motion that particularly targets your glutes, especially the often-neglected gluteus medius. By stepping one leg diagonally behind the other (like you’re doing a curtsy), you create an excellent challenge for hip stability while working your quads, hamstrings, and inner thighs.
Muscles Worked:
- Primary: Gluteus maximus, gluteus medius, gluteus minimus
- Secondary: Quadriceps (vastus lateralis, vastus medialis, rectus femoris, vastus intermedius)
- Supporting: Hamstrings, adductors (inner thighs), calves (gastrocnemius, soleus)
- Stabilizers: Core muscles (abdominals, obliques), erector spinae (lower back)
Joints Involved:
- Hip joint: Flexion, extension, and abduction/adduction
- Knee joint: Flexion and extension
- Ankle joint: Dorsiflexion and plantarflexion
- Spine: Maintained in neutral position throughout (isometric stabilization)
Pros:
- Exceptional glute activation, particularly the gluteus medius and minors
- Improves balance, stability, and coordination
- Addresses muscle imbalances between sides
- Functional movement pattern that translates to daily activities
- Easier on the knees than some other squat variations for many people
Cons:
- Requires good balance and coordination, which can be challenging for beginners
- The crossing motion may feel awkward initially
- Can strain the knee if form isn’t properly maintained
- Limited weight capacity compared to traditional squats due to balance demands
Execution Tips:
- Starting position: Stand with feet hip-width apart, dumbbells at your sides or shoulders
- The curtsy: Step one foot diagonally back and across your body, as if curtsying
- The descent: Lower your hips until your front thigh is roughly parallel to the floor
- Key cues: Keep your chest lifted, core tight, and front knee tracking over your toes (not caving inward)
- Weight distribution: Most of your weight should remain on your front heel
- The rise: Push through your front heel to return to standing
- Start light: Master the bodyweight version before adding dumbbells
- Control matters: Move slowly and deliberately—this isn’t about speed
Try adding 3 sets of 10-12 reps per leg to your next workout. Your glutes will thank you—even if they’re a bit sore the next day!
