Curtsey Squat

Setup

1. 01Stand tall with feet hip width apart and hands clasped at your chest.
2. 02Shift your weight fully onto the front working leg.
3. 03Fix your eyes forward and brace the trunk.
4. 04Keep the front foot pointing straight ahead.

Execution

1. 01Step the free leg back and across behind the stance leg.
2. 02Bend both knees and lower until the rear knee hovers near the floor.
3. 03Keep the front knee tracking over the front foot.
4. 04Drive through the front heel to return to standing.

Checkpoints

• -Hips and chest stay facing forward despite the crossed stance.
• -Front knee tracks over the toes without caving inward.
• -Weight stays loaded on the front leg; the rear toes only balance.
• -Torso stays tall with a modest forward lean.

Common mistakes

• -Twisting the hips toward the crossing leg.
• -Letting the front knee collapse inward at the bottom.
• -Taking a shallow step so the rep becomes a small dip.
• -Pushing off the rear foot instead of the working leg.