How to do a Balance Trainer Front-Back Cross Jumps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Front-Back Cross Jumps
Instructions for Proper Form
A explosive plyometric exercise using a balance trainer to enhance balance and agility. This exercise primarily targets the muscles in your lower body. Landing on the balance trainer adds a significant amount of instability to the movement which can help recruit smaller stabilizing muscles as well.
- Standing to one side of the Balance Trainer, place one foot on the dome and lower into a half squat position. Hop forward, then backward with the outside leg, keeping the leg on the dome in a squat position. Step to the top of the dome and travel over the top to the other side. Repeat the front-back hop on the other side. Maintain upright spinal posture and a braced core throughout the exercise.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Front-Back Cross Jumps
1. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 24 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
2. Seated Machine Calf Press
92.7 mSCORESWAPPED 23 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
3. Calf Raise
75 mSCORESWAPPED 21 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
4. Single Leg Standing Calf Raise
72 mSCORESWAPPED 20 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
5. Calf Press
91.6 mSCORESWAPPED 20 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
6. Balance Trainer Toe Taps
22.4 mSCORESWAPPED 15 TIMESThis exercise is an explosive agility exercise that primarily targets your calves and quads. The balance trainer acts a guide for where to reach with your foot. This is a great exercise for improving quickness, agility and coordination.
7. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 11 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
8. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 10 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
9. Hack Squat
90.1 mSCORESWAPPED 9 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
10. Cross Body Hammer Curls
95.4 mSCORESWAPPED 9 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.