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  • Dumbbell Goblet Curtsy Deficit Lunge

    Stand on a platform, dumbbell in goblet squat position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.
    Stand on a platform, dumbbell in goblet squat position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Bodyweight Curtsy Deficit Lunge

    Stand on a platform, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Stability Ball Sissy Squat

    Stand with feet hip-width apart, stability ball behind your back against a wall.
    Lean back onto the ball, bend knees forward, lowering slowly while keeping hips extended.
    Push through toes, straighten legs, and return to standing while maintaining balance and control.

  • Stability Ball Wall Squat

    Stand with feet shoulder-width apart, placing a stability ball between your lower back and wall.
    Slowly squat down by bending knees to 90 degrees, keeping back straight and core engaged.
    Press through heels, straighten legs, and return to standing while maintaining balance and control.
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