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Balance Trainer High Knees
Balance trainer high knees is a dynamic cardiovascular exercise on an unstable surface that targets hip flexors and quadriceps to improve endurance, coordination, and balance.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Glutes, Abs, Obliques, Hamstrings
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Quads
9/10Rectus Femoris, Vastus Lateralis
Calves
6/10Soleus, Gastrocnemius
Glutes
5/10Glute Medius
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Hamstrings
3/10Biceps Femoris
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Recover fully between sets
How to Perform
Place the balance trainer dome-side up on a non-slip surface. Step onto the center with feet shoulder-width apart and stand tall with core engaged.
- Drive one knee high toward your chest, thigh parallel to ground.
- Pump opposite arm forward with elbow bent.
- Land softly on the ball of your foot.
- Immediately lift the opposite knee while alternating arms.
- Maintain upright posture and quick rhythm.
- Continue alternating legs continuously.
Coaching Tips
Form Cues
- Stay tall and core tight
- Knees track straight
- Arms pump opposite to legs
- Land softly on forefoot
- Eyes forward for balance
Breathing
Breathe continuously and rhythmically, inhaling through nose and exhaling through mouth while keeping core braced.
Tempo
1-0-1
Range of Motion
Lift knee until thigh is parallel to ground or higher; keep movements controlled without excessive forward lean.
Safety
Safety Notes
- Ensure stable non-slip surface under trainer
- Use support if new to balance work
- Stop if knee or hip pain occurs
- Wear supportive shoes
- Avoid if recent balance or joint issues
Spotting
Perform near a wall or with a spotter for beginners to assist with balance; not typically needed for experienced users.
Common Mistakes
- Leaning forward excessively
- Knees caving inward
- Losing core engagement
- Bouncing too high off surface
When to Avoid
- Acute knee or hip pain
- Recent ankle sprains
- Severe balance impairments
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for stability
Build Up First
- Master high knees on stable ground
- Basic single-leg balance competency
Also known as
Bosu High Knees, Unstable High Knees, Balance Ball High Knees
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