How to do Balance Trainer Knee Up Squats
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Knee Up Squats
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more standard Squat. Similar to other squat variations, this compound exercise primarily targets your quadriceps. Unlike most Squats, this exercise requires you to place on foot on top of a Balance Trainer which can add more instability to the movement. In addition, by explosively extending your legs, raising your leg opposite the Balance Trainer, and adding a twist, you add significantly more complexity to the movement, as well as further recruit your core.
- Stand on one side of the Balance Trainer with the inside foot resting on top of the dome.
- Lower into a biased squat position with one foot on the floor and the opposite foot on the dome.
- Press up onto the dome leg, lifting the outside knee and rotating the trunk toward the lifting knee.
- Perform the desired number of reps on one side, then repeat on the other leg.
- Maintain good, upright posture and a braced core throughout the exercise.
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Alternatives & Variations to Balance Trainer Knee Up Squats
1. Leg Extension
99.4 mSCORESWAPPED 44 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
2. Air Squats
92.1 mSCORESWAPPED 41 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. Dumbbell Lunge
97.6 mSCORESWAPPED 39 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
4. Dumbbell Squat
94.1 mSCORESWAPPED 33 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Machine Leg Press
95.1 mSCORESWAPPED 28 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
6. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 26 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
7. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 26 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 25 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. Balance Trainer Squat
56.3 mSCORESWAPPED 22 TIMESBalance Trainer Squat is a bodyweight variation on the more standard Squat. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By using a Balance Trainer you add significantly more instability to the movement, which can help you develop balance and coordination, as well as achieve better muscle activation when compared to something like an Air Squat.
10. Back Squat
99.3 mSCORESWAPPED 22 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.