This exercise involves performing a squat while crossing one leg behind the other in a curtsey-like motion. It targets the glutes, quads, and inner thighs.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes, quads, and hamstrings
- Improves balance and stability
- Targets the inner and outer thighs
- Engages the core muscles
- Can be modified to increase or decrease intensity
- Helps to improve overall lower body strength and tone
How to perform
- Stand with your feet hip-width apart and your hands on your hips.
- Step your left foot back and to the right so that your feet are in a curtsy position.
- Bend both knees and lower your body down towards the ground, keeping your chest lifted and your core engaged.
- Push through your front heel to stand back up to starting position.
- Repeat on the other side, stepping your right foot back and to the left.
- Continue alternating sides for the desired number of reps or time.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Adductors
Primary
Calves
Secondary
Abs
Secondary