Chair-Assisted Curtsy Lunge

Glutes, AbductorsChair

A diagonal reverse lunge with chair support for balance. This targets your glutes and hip abductors while improving joint mobility, letting you focus on form without losing stability.

How to do it

1Stand next to a chair and lightly hold the backrest for balance.

2Step your working leg diagonally back and behind your standing leg.

3Lower your hips until your front thigh is nearly parallel to the floor.

4Drive through your front heel to stand back up to the starting position.

Common mistakes

Stepping too far out to the side, twisting and overloading your front knee.

Leaning too heavily on the chair, reducing the work on your legs.

Letting your front knee cave inward, increasing the risk of joint injury.

Breathing

Inhale as you step back and lower down; exhale as you drive up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.