The prisoner curtsy squat combines a curtsy lunge, in which the trailing leg steps diagonally behind and across the body, with the "prisoner" hand position of clasping the hands behind the head. Removing the arms from the balance equation makes the core work harder to keep the torso upright, while the crossing step shifts emphasis onto the glutes and outer hip compared to a standard squat or forward lunge. It is a bodyweight exercise well suited to warm-ups, glute-focused leg days, or higher-rep conditioning work.
Muscles Targeted
- Primary: Gluteus maximus and medius
- Secondary: Quadriceps, adductors
- Tertiary: Core and obliques (rotational stability)
Starting Position
Stand with your feet hip-width apart, hands interlaced behind your head with elbows pointing out to the sides, chest lifted, and core braced.
Execution Steps
- Step one leg diagonally back and across your body, as if curtsying, so it lands behind and outside your standing leg
- Bend both knees to lower your hips straight down toward the floor
- Keep your torso upright and elbows wide, resisting the urge to lean forward
- Lower until your front thigh approaches parallel to the floor, keeping most of your weight on the front foot
- Drive through your front heel to return to the standing starting position
- Complete all reps on one side, then repeat stepping back with the other leg
Form Cues
- Keep elbows back: Don't let your hands pull your head and torso forward as you descend
- Load the front foot: The crossing back foot should stay light, mainly for balance
- Track the front knee over the toes: Avoid letting it cave inward on the descent
- Keep hips square: Resist rotating the hips open as the trailing leg crosses behind
- Control the tempo: A slow, controlled descent builds more stability than a fast drop into the bottom position
Common Mistakes
- Leaning the torso forward: Without arms for balance, poor core bracing causes forward lean that shifts stress to the lower back. Keep the chest lifted throughout.
- Putting weight on the back foot: This turns the movement into an unstable balance drill instead of a leg-strengthening squat. Keep weight predominantly on the front foot.
- Letting the front knee cave inward: This stresses the knee joint and reduces glute engagement. Actively push the knee outward in line with the foot.
- Taking too small a crossing step: A short step limits range of motion and glute activation. Step far enough back and across to reach a meaningful depth.
- Rushing the reps: Fast, bouncy reps sacrifice control and balance. Move deliberately, especially on the way down.
Variations
- Dumbbell curtsy squat: Hold a dumbbell in each hand at your sides to add resistance once the bodyweight version is easy
- Curtsy lunge with front reach: Add a forward torso hinge and reach to increase glute and hamstring stretch
- improved rear-foot curtsy squat: Rest the crossing foot on a low step or bench to increase front-leg loading
- Curtsy squat with resistance band: Loop a band above the knees to add lateral hip activation
- Alternating curtsy squat: Perform continuous reps alternating legs for a conditioning-focused variation
Tips for Progression
- Add external load: Progress from bodyweight to dumbbells once form is consistent
- Increase reps: Build toward 15 reps per side before adding weight
- Slow the tempo: Add a 2-second pause at the bottom to increase time under tension
- Add a resistance band: Place a mini-band above the knees to increase glute medius activation
- Progress to single-leg variations: improve the rear foot to further challenge the front leg and balance
Training Notes
Include the prisoner curtsy squat in lower-body or glute-focused sessions 2-3 times per week. Perform 3 sets of 10-15 reps per side, resting 45-60 seconds between sets. It works well as a warm-up activation movement or as a higher-rep accessory paired with heavier bilateral squats and hinges.