Figure Four Single Leg Curtsy Squat:
Build Glutes, Balance & Core Stability with Body Weight
Try this Figure Four Single-Leg Curtsy Squat to build glute strength, improve balance, and challenge your core—all in one powerful move. Perfect for women over 40 looking to strengthen legs, stabilize joints, and sculpt muscle without equipment. This advanced curtsy squat variation improves coordination, core control, and functional strength at any age.
If you’re looking for a powerful way to train your glutes, quads, and core—especially as a woman over 40—this advanced variation is one you need to try. The Figure Four Single-Leg Curtsy Squat blends strength, flexibility, and stability into a single movement. It’s one of my favorite ways to challenge balance and build functional leg strength without needing any equipment.
In this article, I’ll break down what this exercise is, why it works so well (especially for women navigating body changes in their 40s and beyond), how to perform it properly, and how to modify it to fit your level.
What Is the Figure Four Single-Leg Curtsy Squat?
The Figure Four Single-Leg Curtsy Squat is a multi-phase movement that targets:
- Glutes (especially the glute medius)
- Quads
- Core stabilizers
- Ankles and hip mobility
It combines three distinct elements:
- A curtsy squat to activate the glutes and hips,
- A single-leg balance hold for core and ankle stability,
- A figure four position (ankle over knee) that deepens glute and outer hip engagement.
It’s dynamic, graceful, and deceptively challenging. Perfect for women who want more than just reps—they want functional strength they can feel.
Benefits of the Figure Four Single-Leg Curtsy Squat
This is more than just a leg exercise. It’s a full-body coordination drill that taps into the kind of strength and control that matters in real life.
✅ Improves Balance and Coordination
You’re moving through multiple planes of motion on one leg, which lights up stabilizing muscles and challenges your nervous system.
✅ Strengthens the Glutes and Quads
The curtsy squat and figure four hold recruit deep glute fibers and challenge quad strength without needing heavy weights.
✅ Builds Core Stability
Every phase of the movement requires a braced core and upright posture. You’ll feel this in your abs and lower back (in a good way).
Julie Lohre demonstrates the Figure Four Dancers Single Leg Squat
✅ Increases Hip Mobility
Crossing into the figure four position opens up tight hips—especially helpful for women who sit a lot during the day.
✅ Functional Strength for Women Over 40
As we age, balance, coordination, and muscle mass all decline—unless we train for them. This movement helps you stay strong, capable, and injury-resistant.
How To Do the Figure Four Single-Leg Curtsy Squat
Here’s a step-by-step breakdown:
1. Start Standing Tall
- Engage your core and lift your chest.
- Keep your shoulders back and down.
2. Step Into a Curtsy Squat
- Bring your left leg behind and across your right, like a gentle curtsy.
- Lower into a squat, keeping your right knee tracking over your foot.
3. Rise and Balance
- Push through your front heel to rise.
- Bring the left knee up in front of you, balancing on your right leg.
4. Move Into the Figure Four
- Cross your left ankle over your right knee, forming a figure four.
- Sit back slightly like you’re about to squat, keeping your chest lifted.
5. Return to Curtsy
- Uncross the leg, step back into another curtsy squat.
- Repeat the flow for 4–6 controlled reps per side.
Common Mistakes to Avoid
- Letting your chest collapse: Keep your sternum lifted at all times.
- Rushing the movement: This is about control, not speed.
- Losing knee alignment: Your standing knee should track over your toes, not collapse inward.
- Skipping the core engagement: Brace your abs throughout the whole flow.
Modifications and Progressions
Too challenging? Try this:
- Hold onto a stable surface (like a chair or wall) during the balance phases.
- Skip the figure four and work just the curtsy + balance at first.
- Lower your range of motion until you gain more control.
Ready to level up?
- Add a light dumbbell held at your chest.
- Increase time under tension by slowing the transitions.
- Try it barefoot to further challenge foot and ankle stability.
How Often Should You Do It?
This exercise works well 2–3 times per week as part of a lower-body or full-body strength session. I recommend performing it at the start of your workout, when your balance and control are sharpest. Try 2–3 sets of 4–6 reps per leg with full control and focus.
Why I Recommend This for Women Over 40
Balance, hip mobility, and glute strength tend to decline with age—and many women over 40 feel it. This movement hits all three. It’s a favorite of mine for clients navigating body changes during perimenopause or menopause because it forces you to slow down, stay present, and build control that translates to everything else in life. No machine or equipment can do that for you.
Final Thoughts
The Figure Four Single-Leg Curtsy Squat is a smart, functional way to challenge your lower body—and it’s especially powerful for women who want to feel strong, agile, and balanced at any age. Add this to your routine and give your glutes, core, and stability muscles something to work for. You don’t need to be extreme, just consistent. This kind of intentional movement adds up.
Ready for More?
If you’re looking for a personalized training and nutrition plan tailored to your body, your goals, and your lifestyle—I’d love to help. Apply now for 1-on-1 online coaching:
