Balance Trainer Alternating Lunge
A stability-focused lower body exercise where you perform reverse lunges while standing on the dome of a balance trainer. This movement targets the quadriceps and glutes while significantly challenging core strength and ankle stability.
The instability of this movement creates high neurological demand, which can fluctuate daily based on sleep and recovery. The AI tracks your RPE and performance consistency to adjust volume in real-time, ensuring you train effectively without risking injury due to fatigue-induced balance loss. If your HRV indicates low readiness, the app may suggest a stable floor-based regression to reduce neural stress.
Form Cues
- Stand tall on the center of the dome with feet hip-width apart
- Step one foot back slowly, lowering your hips until both knees form 90-degree angles
- Keep your front knee aligned directly over your ankle
- Engage your core tightly to resist wobbling on the unstable surface
- Drive firmly through your front foot to return to the starting position on the dome
- Don't let your front knee collapse inward as you lunge
- Don't rush the movement or bounce off the back foot
- Don't look down at your feet, as this shifts weight forward
- Don't step directly behind the front foot like you are on a tightrope
- Don't arch your lower back to compensate for balance
Common Mistakes
- Front knee valgus (caving in)
- Using momentum to return to start
- Poor foot placement causing instability
- Rounding the shoulders forward
- Insufficient depth in the lunge
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes through the dynamic lunging pattern. Because of the unstable surface, it heavily recruits the secondary stabilizer muscles in the ankles and hips, along with the core, to maintain an upright posture.
Primary
Secondary
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