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Arm Crossover Curtsy

Step by step instructions, muscle activation and variants for the Arm Crossover Curtsy.

MediumGlutesQuadriceps

About this exercise

The Arm Crossover Curtsy combines a curtsy lunge with an arm crossover to challenge glute and inner-thigh strength while improving coordination and hip stability. Alternating sides adds a dynamic, rhythmic quality that also elevates the heart rate.

How to Perform

  • Stand with feet hip-width apart and arms extended out to your sides at chest height
  • Step one foot diagonally behind and across the other leg into a curtsy lunge position
  • Simultaneously cross both arms in front of your chest, one over the other, as you lower into the lunge
  • Lower until the front thigh is roughly parallel to the floor, keeping the front knee tracking over the toes
  • Drive through the front heel to return to the starting position while opening the arms back out to the sides
  • Alternate legs on each repetition, crossing the opposite arm on top each time
  • Maintain an upright torso and a tight core throughout the movement

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CoreFront shouldersInner thighs

About the Arm Crossover Curtsy

The Arm Crossover Curtsy is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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