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Exercises Tone Legs and Improve Core Strength- Goblet Lunge

Tone Legs and Improve Core Strength- Goblet Lunge

The Goblet Lunge will work your Glute Complex, Erectors and Anti-Rotators to tone your legs and improve your overall core strength. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the legs and glute complex, but will also strengthen the entire core musculature.

Mike Curry ACE CPT, CES, and StrongBoard Balance Inventor

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1. Grab a dumbbell with both hands and hold close to chest. Place one foot across the center of the StrongBoard Balance platform.

2. Keeping your spine erect and hips square, drop your back knee towards the floor. Be sure to keep even weight distribution between both legs.

3. Keep your shoulders down and elbow tucked into your side as you perform the repetitions.

4. Squeeze your glutes and drive with heel on the platform to bring your body back to starting position.

5. Repeat for desired amount of repetitions.

6. Switch legs and repeat for desired repetitions or duration.



As you come up, use your glutes to keep your hips square. Keep abs braced during the entire movement. For more of a challenge, you can use a heavier dumbbell. This exercise can also be used with other modalities such as Kettlebells and/or GripBells.


StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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StrongBoard Balance® Board

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StrongBoard Balance® is a one-of-a-kind, premiere balance board for all levels of fitness enthusiasts. Designed to complement and intensify users’ favorite workout routines, it utilizes MULTI SPRING TECHNOLOGY™ (MST).
Keeps your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, expediting calorie burn, improving posture, proprioception and reaction time.

StrongBoard MINI®

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StrongBoard MINI is a responsive balance board and stability trainer for use in physical therapy and active aging. Its patented MULTI SPRING TECHNOLOGY™ is both reactive and dynamic. StrongBoard MINI is easy and safe to get on and off, and its flat platform protects joints and surrounding ligaments from excessive supination or strain, allowing the user to mimic real-life movements while supporting the kinetic chain. In addition to the muscular and skeletal benefits, use of StrongBoard MINI trains the central nervous system, requiring muscles to communicate with the brain, effectively opening, healing, restoring and strengthening delicate neural pathways. The biomechanics of spring technology coupled with the rigid platform require users to find their true center of gravity. Regular use of StrongBoard MINI will improve balance, core strength, agility, posture and reaction time. All StrongHold Fitness products are proudly made in America.