10 Best Curtsey Squat Alternatives for Glute Strength

Ranked Curtsey Squat Alternatives

10 substitutes, ranked by how closely each one matches the Curtsey Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Sled 45 Degrees One Leg Press

   90% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   A good swap when you have a sled to work with, and it still works the glutes.

   How to perform this exercise

   1. Adjust the sled machine to a 45-degree angle.
   2. Sit on the sled machine with your back against the pad and your feet on the footplate.
   3. Place one foot on the footplate and extend your leg, pushing the sled away from you.
   4. Slowly bend your knee and lower the sled back to the starting position.
   5. Repeat with the other leg.
   6. Continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Curtsey Squat
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Curtsey Squat
2. Play demonstration

   Progression

   2. Single Leg Squat (Pistol) Male

   96% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Curtsey Squat
   • Equipment: bodyweight only, the same as the Curtsey Squat
   • Body position: standing, the same as the Curtsey Squat
   • Balance: harder to stay steady on than the Curtsey Squat
3. Play demonstration

   Progression

   3. One Leg Squat

   96% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair.
   4. Keep your chest up and your back straight.
   5. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Curtsey Squat
   • Equipment: bodyweight only, the same as the Curtsey Squat
   • Body position: standing, the same as the Curtsey Squat
   • Balance: harder to stay steady on than the Curtsey Squat
4. Play demonstration

   4. Weighted Cossack Squats

   88% match

   • Glutes
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
   2. Hold a weight in front of your chest with both hands.
   3. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
   4. Go as low as you can while maintaining balance and keeping your chest up.
   5. Push through the heel of the bent leg to return to the starting position.
   6. Repeat on the other side, alternating between legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Curtsey Squat
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Curtsey Squat
5. Play demonstration

   5. Kettlebell Pistol Squat

   87% match

   • Glutes
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
   2. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
   3. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
   4. Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Curtsey Squat
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Curtsey Squat
   • Balance: harder to stay steady on than the Curtsey Squat
6. Play demonstration

   Progression

   6. Split Squats

   85% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step forward with one foot and place it about two feet in front of the other foot.
   3. Lower your body by bending your knees and hips, keeping your back straight.
   4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
   5. Pause for a moment, then push through your front heel to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, the same as the Curtsey Squat
   • Body position: standing, the same as the Curtsey Squat
7. 

   7. Single-leg High Box Squat

   80% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   A looser match: it works the quadriceps rather than the glutes.

   How to perform this exercise

   1. Position a box in a rack. Secure a band or rope in place above the box.
   2. Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance
   3. . Continue stepping up and down on the same leg before switching to the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quadriceps, not glutes
   • Equipment: bodyweight only, the same as the Curtsey Squat
   • Body position: standing, the same as the Curtsey Squat
8. Play demonstration

   Progression

   8. Jump Squat

   79% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Curtsey Squat
   • Equipment: bodyweight only, the same as the Curtsey Squat
   • Body position: standing, the same as the Curtsey Squat
9. Play demonstration

   Progression

   9. Bodyweight Drop Jump Squat

   77% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Curtsey Squat
   • Equipment: bodyweight only, the same as the Curtsey Squat
   • Body position: standing, the same as the Curtsey Squat
10. Play demonstration

    10. Lever Horizontal One Leg Press

    77% match

    • Glutes
    • Lever
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.
    2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
    3. Place your hands on the handles or sides of the machine for stability.
    4. Push the footplate away from your body by extending your leg, keeping your back against the backrest.
    5. Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: glutes, the same as the Curtsey Squat
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Curtsey Squat