Curtsy Lunge on Slide Board
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Lower Body
Unilateral
Glutes and Adductors
Mobility and Stability
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Slide Board, Gliding Disc, or Towel on Hard Surface
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Intermediate
Overview
The Curtsy Lunge on Slide Board is a unilateral lower body exercise that targets the glutes and adductors while improving hip mobility and control in the frontal and transverse planes. The gliding motion challenges balance and coordination, reinforcing joint stability and strength in a dynamic movement pattern.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Adductors
SECONDARY:
Quadriceps
Hamstrings
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand with one foot on the slide board and the other planted on the floor.
Engage your core and keep your chest tall.
Slide the foot on the board back and across your body behind the standing leg, mimicking a “curtsy” position.
Bend both knees to lower into a lunge, ensuring the front knee tracks over the foot and does not collapse inward.
Press through the heel of the front foot to return the sliding foot to the start position.
Repeat all reps on one side before switching.
Benefits
Builds glute strength and pelvic stability
Trains movement in multiple planes
Increases hip mobility and knee control
Challenges balance and proprioception
COACHING CUES
Keep your chest up and spine long throughout the movement
Cross the sliding foot just behind the planted foot
Control the return-don’t let the slide snap back
Press through your front heel to initiate the return
Notes
The Curtsy Lunge on Slide Board strengthens the glutes and adductors while enhancing multi-planar control and hip stability. Its gliding variation emphasizes eccentric control and coordination, making it a valuable tool for injury prevention and athletic performance.