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Balance Trainer Curtsy Lunge
Unilateral lower body exercise on a balance trainer that targets quads, glutes, and hip stabilizers to build strength, balance, and coordination; commonly used for stability and lower body conditioning.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Abs, Obliques, Calves
Popularity Score
4
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Adductors
5/10Adductor Longus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place the balance trainer dome-side up on a stable surface. Stand on the dome with feet narrow than hip-width, core braced, and arms at sides for balance.
- Shift weight to standing leg on the trainer.
- Step opposite foot diagonally back and across behind standing leg.
- Lower hips by bending both knees until back knee hovers near floor.
- Keep front knee over toes and torso upright.
- Drive through front heel to return to start.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Torso upright
- Knees track over toes
- Brace core tight
- Drive through heel
- Hips square forward
Breathing
Inhale as you lower into the lunge; exhale as you drive back up.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to floor or as deep as balance allows; back knee hovers above ground without touching.
Safety
Safety Notes
- Place trainer on non-slip surface
- Avoid if acute knee or ankle instability
- Start bodyweight if new to balance work
- Maintain control to prevent falls
- Consult doctor for balance disorders
Spotting
Not typically required; use wall or chair for support if needed for beginners to assist balance.
Common Mistakes
- Leaning torso forward
- Front knee caving inward
- Rushing the descent
- Twisting hips excessively
When to Avoid
- Acute knee instability
- Acute ankle instability
- Severe vertigo
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexibility for crossing motion
- Shoulder mobility if holding weights
Build Up First
- Master basic curtsy lunge on stable surface
- Proficient single-leg balance
- Core bracing competency
Also known as
Bosu Curtsy Lunge, Curtsy Lunge on Balance Trainer, Crossing Balance Lunge
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