Balance It Out: 3 Balance Moves That Build Big Quads

Working on knee balance and stability is important for your athletic pursuits, whether you lift, run, or play sports.

We get caught up in all the big compound movements. Smaller, stabilizing movements like the heel tap variations below can certainly humble you. It does me. Sooooo wobbly. 

Band heel tap from Kellie Davis on Vimeo

Band heel taps

Here I am using two bumper plates for elevation. You can use a step or plyo box too. Place the step far enough out from the rack to create good band tension.

The idea is to let the band create resistance that pulls your knee toward the rack— the knees out cue for squatting. Your body will fight it (as you see mine doing), but over time you’ll build the stability to keep that knee out.

Lightly tap your heel on the floor. This is a controlled movement throughout and looks far easier than it is when done properly.

Try 3-4 sets of 10 each side.

Band resisted single leg squat

Another way to work on knee balance and stability is the band resisted single leg squat. The band resistance on this movement is the opposite of what I showed the other day.

Here the band is creating tension to pull the knee inward toward the rack, so you must create resistance against it to keep the knee out. 


I’m using two bumper plates for elevation. You can use a step or plyo box too. Place the step far enough out from the rack to create good band tension.

This is more of a quarter squat move, and the idea is to build all the stabilization get tissue around the knee joint— and area we often neglect. 


Try 3-4 sets of 10 each side.

Weighted heel tap

Adding to my two previous posts to build strength and stability around the knees-- here is a variant of the heel tap. I'm holding a 20lb slam ball in an offset loaded position.

I'm set up on two 45lb bumper plates, but you can use any elevation surface that you have available. Note here that I tap my heel lightly at the bottom. I don't fully place my heel on the floor. The intention is to keep the load on the working leg and use little to no assistance from the non-working leg.

Try these with or without load for 3 sets of 8-12 on each side.

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