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...

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