Balance Trainer Curtsy Lunge
The Balance Trainer Curtsy Lunge is a lower-body stability exercise that targets the glutes and quadriceps while challenging your balance. By performing the curtsy motion on an unstable surface like a BOSU ball, you increase muscle activation in the hip stabilizers and core.
Because this exercise relies heavily on stability and neuromuscular control, the AI analyzes your recovery data and daily readiness scores to ensure your central nervous system is primed for balance work. If you report knee instability or pain, the app can instantly recommend a stable-floor regression or a TRX-assisted variation to reduce joint stress. Furthermore, by tracking your RPE across sets, the AI learns your balance threshold, optimizing rep ranges to build strength without pushing you to the point of form breakdown.
Form Cues
- Plant your front foot firmly on the center of the dome
- Keep your chest lifted and core braced tight
- Step your back leg diagonally behind the front leg
- Drive through the front heel to return to standing
- Keep your hips square to the front wall
- Don't let your front knee collapse inward
- Don't rotate your torso toward the back leg
- Don't slam your back knee into the floor
- Don't lift your front heel off the balance trainer
- Don't rush the movement; control the descent
Common Mistakes
- Rotating the hips excessively
- Placing the foot off-center on the dome
- Letting the front knee cave in
- Not stepping far enough back
- Relying on momentum to stand up
Muscles Worked
This exercise primarily targets the gluteus maximus and quadriceps for driving power, while heavily recruiting the gluteus medius to stabilize the hip on the unstable surface. The core and adductors work secondarily to maintain an upright posture and control the rotational forces generated by the crossover movement.
Primary
Secondary
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