Curtsy Squats
The main muscles worked by the curtsy squat are the quads, glutes, hamstrings and calves. You will be working balance, strength, and hip mobility from angles that are unlike the traditional squat.
You will start by going into a regular squat as you bend both knees to lower your body towards the floor. Then, instead of standing back up, step one leg diagonally behind your body and lower into a curtsy position on that leg.
Stand with your feet shoulder-width apart and step your right foot behind your left leg and bend your knees, lowering into a lunge.
Your left knee should be bent at a 90-degree angle and your right knee should be just above the floor. Keep your hips square with the front and do not rotate them. Ensure that the knee of your extended leg doesn’t extend past that foot.
Pause for a second and then press through the heel of your left foot to return to standing position.
Repeat in the other direction.
You can perform curtsy squats with just your bodyweight. Add weight as you progress.
https://youtu.be/9OhnM8pU77I?si=1C4ugnYpU7s8thNV