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Balance Trainer High Knees
A dynamic, high-intensity cardio drill performed while standing on a balance trainer. It rapidly targets hip flexors and quads, improving lower body coordination, endurance, and balance on an unstable surface.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Calves, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Quads
8/10Rectus Femoris, Vastus Lateralis
Abs
6/10Rectus Abdominis, Transverse Abdominis
Calves
5/10Soleus, Gastrocnemius
Glutes
4/10Glute Medius
Programming
Typical Rep Range
30-100 reps
Rest Between Sets
30-90 seconds • Shorter rest for metabolic conditioning sets.
How to Perform
Place the balance trainer dome-side up on a stable, non-slip surface. Step carefully onto the center of the dome, finding your balance with feet roughly shoulder-width apart.
- Maintain a tall posture and engage your core intensely for torso stability.
- Rapidly alternate driving one knee high toward the chest, lifting the foot completely off the dome.
- Land softly on the same foot while immediately initiating the lift of the opposite knee.
- Pump your arms in a running motion to aid rhythm and momentum.
- Continue the fast alternating movement for the desired duration or repetition count.
Coaching Tips
Form Cues
- Stay light on feet
- Knee to chest
- Keep core tight
- Eyes straight ahead
Breathing
Maintain continuous, controlled breathing throughout the rapid movement, inhaling and exhaling rhythmically with the pace.
Tempo
1-0-1
Range of Motion
Lift the knee high enough so the thigh is parallel to the ground or slightly higher, focusing on stability on the planted leg.
Safety
Safety Notes
- Ensure the balance trainer is firmly placed before starting.
- Focus on controlling the landing to protect knees and ankles.
- Discontinue immediately if balance is severely compromised or if knee pain occurs.
- Start with slower marching if unstable.
Spotting
Not recommended; perform near a wall or railing if balance is a significant concern during initial attempts.
Common Mistakes
- Hunching the upper back or relaxing the core.
- Leaning excessively from side to side.
- Feet slapping down loudly on the dome.
- Using minimal knee lift.
When to Avoid
- Acute knee or ankle injury
- Severe balance disorders or inner ear issues
Flexibility Needed
- Adequate hip flexion range of motion
Build Up First
- Competent single-leg balance on stable ground
Also known as
BOSU High Knees, High Knee March on Balance Trainer
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