Medicine Ball Curtsy Lunge
The Medicine Ball Curtsy Lunge is a functional lower-body exercise that combines a reverse lunge with a crossover step to intensely target the glutes, quadriceps, and core. Holding a medicine ball adds resistance and challenges your balance, placing specific emphasis on the gluteus medius and hip stabilizers.
Since the curtsy lunge places unique rotational torque on the knee and hip joints, the AI monitors your RPE and feedback to ensure the load is appropriate for your current stability levels. If your daily recovery metrics like HRV or sleep quality indicate fatigue, the app may suggest lighter resistance or a standard lunge variation to protect your joints while still stimulating the muscles. By tracking your history of knee sensitivity, the system can automatically substitute this movement if it detects a pattern of discomfort, ensuring your leg training remains consistent and pain-free.
Form Cues
- Keep your hips squared forward throughout the movement
- Hold the medicine ball close to your chest with elbows tucked
- Step your back leg diagonally behind your front leg
- Drive through the front heel to return to standing
- Keep your front knee aligned over your second toe
- Don't let your hips rotate toward the back leg
- Don't allow your front knee to collapse inward
- Don't round your upper back while holding the ball
- Don't slam your back knee into the floor
- Don't lift your front heel off the ground
Common Mistakes
- Rotating the pelvis instead of keeping it square
- Stepping too far sideways causing loss of balance
- Leaning too far forward at the waist
- Allowing the front knee to cave in (valgus collapse)
- Holding the medicine ball too far from the body
Muscles Worked
This exercise primarily targets the quadriceps and glutes, with a specific emphasis on the gluteus medius and minimus due to the crossover movement pattern. The adductors (inner thigh) assist in the crossover motion, while the core and spinal erectors work isometrically to stabilize the torso against the weight of the medicine ball.
Primary
Secondary
Get Personalized Coaching for Medicine Ball Curtsy Lunge
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.