10 Best Curtsey Squat Alternatives for Glute Strength
If you can't do the curtsey squat, use exercises that reproduce its lateral hip loading and hip-extension demand. Effective swaps include lateral lunges, Bulgarian split squats, step-ups, single-leg Romanian deadlifts, and side-lying clams. Cue: push through the heel, drive the hip outward, and control the eccentric to load glute medius and maximus.
Original Exercise: Curtsey Squat
How to Perform Curtsey Squat
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
- Bend both knees as if you were curtsying, lowering your body towards the ground.
- Keep your torso upright and your weight on your front foot.
- Push through your front foot to return to the starting position.
- Repeat on the other side, stepping diagonally behind and across your body with your left foot.
Best Curtsey Squat Alternatives
1. Bodyweight Drop Jump Squat
77.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Jump up explosively, extending your hips, knees, and ankles.
- While in mid-air, quickly bring your feet together.
- Land softly on the balls of your feet and immediately drop back into a squat position.
2. Box Jump (Multiple Response)
73.4% MatchHow to perform this exercise
- Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
- Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
- Immediately drop or jump back down to the original starting place; then repeat the sequence.
3. Band Single Leg Split Squat
73.1% MatchHow to perform this exercise
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Take a big step forward with your right foot and a smaller step back with your left foot.
- Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
- Push through your right heel to return to the starting position.
- Repeat on the other side.
4. Band One Arm Single Leg Split Squat
73.1% MatchHow to perform this exercise
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Extend one leg forward and rest the top of your foot on a bench or step behind you.
- Hold onto a support with one hand for balance.
- Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- Push through your heel to return to the starting position.
5. Dumbbell Single Leg Squat
71.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Extend one leg forward and keep it off the ground throughout the exercise.
- Bend your standing leg and lower your body down as if sitting back into a chair.
- Keep your chest up and your back straight.
- Pause for a moment at the bottom, then push through your heel to return to the starting position.
6. Band Squat Row
71.7% MatchHow to perform this exercise
- Attach the band to a sturdy anchor point at waist height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
- From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
7. Band Squat
71.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, with the band placed just above your knees.
- Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
- Make sure your knees are tracking over your toes and your weight is in your heels.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
8. Barbell Full Zercher Squat
71.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
- Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- Keep your knees in line with your toes and your weight in your heels.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
9. Barbell Split Squat V. 2
69.7% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
- Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat with your left leg forward for the desired number of repetitions.
10. Barbell High Bar Squat
67.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Place the barbell on your upper back, resting it on your traps.
- Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
- Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, extending your hips and knees.
Why You Might Need a Curtsey Squat Alternative
You might replace the curtsey squat for knee pain, limited hip mobility, balance deficits, or lack of training variety. The curtsey squat biases lateral loading, hip abduction, and hip extension; substitutes let you target those demands with less medial knee stress or greater loading options. For example, lateral lunges isolate glute medius activation when you sit back and press through the lateral heel; Bulgarian split squats increase glute max recruitment when you lower the torso and drive the front heel; single-leg Romanian deadlifts emphasize posterior chain eccentric control while reducing transverse knee torque.
How to Choose the Right Substitute
Choose a substitute based on your goal, mobility, and load capacity. If you need lateral stability, pick lateral lunges and cue sitting back with the knee tracking over the toes to feel glute medius activation. For pure hypertrophy or load, use Bulgarian split squats or weighted step-ups and focus on driving the heel and full hip extension. If balance or posterior chain strength is the limit, select single-leg Romanian deadlifts and hinge from the hips to maximize glute and hamstring activation. Progress by adding load, reps, or slower eccentrics.
Frequently Asked Questions
What muscles does Curtsey Squat work?
The curtsey squat primarily targets the gluteus medius and gluteus maximus, with secondary work from the quadriceps and adductors. Its offset stance increases lateral hip abduction and external rotation demand, forcing the glute medius to stabilize the pelvis while the glute max drives hip extension.
What is the best bodyweight alternative to Curtsey Squat?
The lateral lunge is the best bodyweight alternative because it preserves lateral loading and strongly activates the glute medius. Cue a controlled sit-back, push through the planted heel, and resist knee valgus to maximize glute activation and hip stabilization.
Can I build muscle without doing Curtsey Squat?
Yes. You can build glute and upper-leg muscle using substitutes like Bulgarian split squats, step-ups, and single-leg RDLs by applying progressive overload. Use heavier loads, slower eccentrics, or higher volume and cue full hip extension and strong heel drive to increase glute recruitment.
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