Curtsey Squat

• Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.
• Keep your torso upright and your hips and shoulders as square as possible.
• Push through your left foot to stand up into the starting position.
• Repeat on the other side by stepping back with your left leg behind your right, and continue to alternate sides for the duration of the exercise.

• Core Engagement: Engage your core throughout the entire movement. This will not only help you maintain balance but also protect your lower back from strain. A common mistake is to let the stomach relax and the lower back arch, which can lead to injury.
• Control Your Movement: Make sure you're not rushing through the exercise. Maintain control during both the lowering and lifting phases of the squat. This will help to effectively work the targeted muscles and prevent injury.

Yes, beginners can do the Curtsey Squat exercise. However, it's important to start with light weights or no weights at all until you get the form correct. Always remember to warm up before starting any exercise and cool down afterwards. It's also important to listen to your body and stop if you feel any pain. Consulting with a fitness professional can also be beneficial to ensure you are doing the exercise correctly and safely.

• The Jumping Curtsey Squat incorporates a jump in between each squat, adding a cardiovascular element to the exercise.
• The Curtsey Squat with Side Kick adds a lateral leg lift at the end of each squat, which targets the gluteus medius.
• The Curtsey Squat with Bicep Curl combines lower body and upper body movements by incorporating a bicep curl when you rise from the squat.
• The Curtsey Squat with Lateral Raise is a variation that involves raising your arms to the sides at shoulder level as you rise from the squat, working your deltoids and upper back.