Curtsy Step Ups
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Strength
Unilateral Training
Lateral Movement
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Box or Bench
Bodyweight
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Intermediate
OVERVIEW
Curtsy Step Ups blend lateral movement with a rotational step pattern to uniquely challenge the glutes, hips, and stabilizing muscles. This variation promotes single-leg strength and coordination while enhancing hip mobility and balance. It’s a highly functional movement that carries over into sports performance and everyday agility.
MUSCLES WORKED
PRIMARY:
Gluteus maximus and medius
Quadriceps
SECONDARY:
Hamstrings
Adductors
Calves
Core
STEP-BY-STEP INSTRUCTIONS
Stand beside a box or bench with your inside foot close to the platform.
Step laterally and cross the outside leg behind into a curtsy position as you place your lead foot fully on the box.
Drive through the heel of the lead leg to lift yourself up onto the platform, keeping your torso tall.
As you rise, allow the rear leg to step through or hover, maintaining balance.
Lower with control, stepping back down into the curtsy position.
Repeat all reps on one side before switching.
BENEFITS
Strengthens glutes through a full range of motion
Challenges stability, balance, and coordination
Targets underutilized muscles like the adductors and glute medius
Improves lateral strength and functional movement patterns
Great variation to prevent plateaus in lower-body training
COACHING CUES
Drive through the heel of the lead foot-avoid pushing with the back leg
Keep your chest up and core engaged throughout the step
Control the curtsy step behind, don’t let the knee collapse inward
Focus on glute activation at the top of the step
Move with intention, especially during the descent