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Balance Trainer Curtsy Lunge
A unilateral lunge variation performed on a balance trainer, targeting the glutes, quads, and adductors. This exercise significantly improves stability, coordination, and single-leg strength.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Adductors
6/10Adductor Magnus
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
45-90 seconds
How to Perform
Stand on the dome of the Balance Trainer with feet slightly narrower than hip-width apart and the core braced. Maintain an upright posture, focusing on finding a stable point of balance.
- Step one foot diagonally back behind the other leg and across the midline.
- Slowly lower the hips until both knees are bent at about 90 degrees.
- Keep the front knee tracking over the foot and the torso vertical.
- Drive through the heel of the front foot to return to the starting position on the dome.
- Complete all repetitions on one side before switching legs and repeating.
Coaching Tips
Form Cues
- Control the descent.
- Knee tracks forward.
- Stay tall.
- Brace your core.
Breathing
Inhale deeply while lowering into the lunge; exhale forcefully as you drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower the hips until the front thigh is approximately parallel to the floor, or as deep as stability allows.
Safety
Safety Notes
- Avoid if experiencing acute knee or ankle instability.
- Perform slowly and maintain balance before increasing depth.
- Ensure the BOSU is stable on the ground before starting.
Spotting
Not practical or recommended. Use lighter loads (if applicable) or regress the movement if stability is compromised.
Common Mistakes
- Allowing the front knee to collapse inward.
- Leaning the torso too far forward.
- Rushing the movement and losing balance.
When to Avoid
- Acute ankle or knee joint pain
- Severe vertigo or balance disorder
Flexibility Needed
- Adequate hip and ankle mobility for lunge position
Build Up First
- Competency in standard Curtsy Lunge
- Ability to balance on an unstable surface
Also known as
BOSU Curtsy Lunge, Cross-Body Lunge on BOSU
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