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Instructions
- Stand upright with feet hip-width apart and hands placed behind your head.
- Step your right leg behind and across your left leg into a curtsy position.
- Bend both knees to lower into a lunge, keeping your chest upright.
- Push through your front heel to return to the starting position.
- Repeat on the opposite side, alternating legs with each repetition.
Technical Tips
- Keep your core engaged to maintain balance.
- Avoid leaning forward; maintain an upright torso.
- Ensure your front knee stays aligned with your toes.
- Lower your body under control—avoid dropping suddenly.
- Keep elbows wide to maintain upper body posture.
Breathing Tips
- Inhale as you step back and lower into the curtsy lunge.
- Exhale as you push back up to the starting position.
Medical restrictions
- Knee injuries
- Hip instability
- Balance disorders
- Lower back pain
The Alternating Cobra Curtsy Squat is a dynamic bodyweight exercise designed to build lower body strength, improve stability, and increase functional mobility. This movement combines the curtsy lunge with an overhead arm position, which activates postural muscles and enhances core engagement. It targets the glutes, quadriceps, and adductors, while also involving the hip abductors and hamstrings for stabilization. Executed without equipment, this exercise is ideal for home workouts, warm-ups, or functional training circuits. The overhead arm position adds an additional challenge for balance and posture, making it particularly effective for enhancing neuromuscular coordination. Whether you're aiming to strengthen your lower body, develop better control, or increase unilateral leg power, the Alternating Cobra Curtsy Squat delivers comprehensive benefits in a joint-friendly and accessible format.
What muscles do Cobra Curtsy Squats work?
Cobra Curtsy Squats primarily target the glutes, quadriceps, and adductors, while also engaging the hamstrings, hip abductors, and core muscles for stability and control.
Can I do the Cobra Curtsy Squat without any equipment?
Yes, the Cobra Curtsy Squat is a bodyweight-only exercise and requires no equipment, making it ideal for home workouts or minimal-space environments.
Is the Cobra Curtsy Squat good for improving balance?
Absolutely, this exercise challenges single-leg stability and coordination, making it excellent for developing balance and functional control.
Is this exercise safe for beginners?
While suitable for most fitness levels, beginners should start slowly and focus on mastering form before increasing speed or depth to prevent joint stress.
How many reps of Cobra Curtsy Squats should I do?
A good starting point is 10–12 reps per leg for 2–3 sets, focusing on controlled movement and proper alignment throughout each repetition.